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YogaHour Script > Sequence 3 Script > Flashcards

Sequence 3 Script Flashcards

1
Q

Om Pose

A

Place palms together as a gesture of centering. Bring thumbs to sternum.

Inhale, lift chest. Exhale, close eyes and turn attention inward.

As a way of stepping into this practice as individuals and as a group, we will sing the sound of OM three times. You can sing along or not.

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2
Q

Cat

A

Come onto hands and knees - arms, upper legs straight up and down. Bring knees, ankles together.

Round, and keep rounding back. This is cat-without-the-cow stretch.

Press hands down, squeeze elbows in.
Press knees together. Press tailbone down.

Tone abdomen. Bring chin toward chest.

Cat pose warms up the abdomen, shoulders, spine.

Lower upper back. Lift chin, look straight ahead.

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3
Q

Southpaw Tiger R

A

Turn hands out 180 degrees so fingers point at knees.

Lift RIGHT leg up, back - parallel to floor.

Lift chin, look straight ahead. Point foot, straighten leg.

Tone abdomen, round upper back.

Lift back leg to capacity - point kneecap down.
Switch sides.

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4
Q

Southpaw Tiger L

A

Lift left leg up, back - parallel to floor. Point foot, straighten leg.

Tone abdomen, round upper back.

Lift back leg to capacity - point kneecap down.

Southpaw tiger stretches forearms, spine, and warms up legs.

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5
Q

Thunderbolt hands extended

A

Sit on feet or yoga block. Interlace fingers, place back of hands on top of head - point elbows out.
Straighten arms, squeeze elbows in.

Lift chin, look straight ahead. Press knees together.

Tone abdomen, move ribs back.

Lift chest, stretch spine.
Stretch arms up back - shoulders to ears.

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6
Q

Thunderbolt hands boud

A

Interlace fingers behind back, elbows slightly bent.

Squeeze shoulders together on back. Pull palms apart. Straighten arms to capacity.

Tone abdomen, round back.

Place forehead to knees, top of head off floor - arms vertical.

Press knees together. Squeeze shoulders in. Stretch arms up.

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7
Q

Plank Pose - top of push up

A

Bring ankles together. Move heels vertical, directly over toe mounds.

Lift chin, look straight ahead.

Grip floor with fingertips - press inner edges of hands down.

Tighten glutes, press tailbone down.

Tone abdomen. Without lifting hips, round back - low back, mid back, upper back.

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8
Q

5-15 push-ups

A

Do a push-up, down dog, back to plank, push-up, and so on for the next 1-15 seconds. To reduce intensity, lower knees to floor.

At any time, rest in down dog, plank, or on floor.

Each time you do a push-up, tighten glutes, press tailbone down, tone abdomen, round back - low back, mid back, upper back.

Rest on floor.

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9
Q

Locust 2

A

Bring arms alongside torso. Close fingers - point palms up.

Inhale, lift everything except hips off floor.

Point feet, press inner edges of feet together - including heels.
Straighten legs.
Tighten glutes, press tailbone down. Lift abdomen off floor.

Squeeze shoulders together on back. Lock elbows into straight position.

Lift hands higher than shoulders - lift inner edges of hands higher than outer edges. Bend as deeply as possible in upper back.

Last 5 sec, lift thighs up off floor. Five, four, three, two, one.

Exhale, rest right side of face on floor for 8 seconds.

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10
Q

Crocodile, knees bent

A

Place forehead on floor. Interlace fingers behind head - head, not neck.

Bend knees to capacity, bring heels as close to hips as possible. Point feet, press inner edges of feet together - including heels.

Tighten glutes, press tailbone down. Lift abdomen off floor.

Inhale, lift legs, torso up. Lift chin, look straight ahead.

For more shoulder stretch, point elbows somewhat forward.

Keep fingers interlaced, squeeze shoulders in, extend elbows out.

Bend as deeply as possible in upper back.

Last 5 seconds, lift thighs off floor. Five, four, three, two, one.

Exhale, rest left side of face on floor for 8 seconds.
Down dog.

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11
Q

Twisted Lunge, R

A

Step RIGHT foot forward between hands.

Twist torso to RIGHT - place left shoulder outside front knee, press palms together. Point right elbow up.

Look up or down - down to reduce tension in jaw or increase balance.

Move back heel vertical, directly above toe mounds. Straighten, strengthen back leg.

Move front knee out slightly. Squeeze front hip, back inner thigh together.

Tighten glutes, press tailbone down. Tone and turn abdomen up. Round back, stretch spine.

Stay in twist, look down.

Step back foot forward - inner edges of feet together. Separate knees slightly.

Lower hands to floor, step right foot back.

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12
Q

Twisted Lunge, L

A

Twist torso to left - place RIGHT shoulder outside front knee, press palms together. Point left elbow up.

Look up or down.

Move back heel vertical, directly above toe mounds. Straighten, strengthen back leg.

Move front knee out slightly. Squeeze front hip, back inner thigh together.

Tighten glutes, press tailbone down. Tone and turn abdomen up. Round back, stretch spine.

Stay in twist, look down. Step back foot forward, inner edges of feet together.

Separate knees slightly.

Mountain pose.

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13
Q

Power Pose, hands bound

A

Interlace fingers behind back, elbows slightly bent.

Squeeze shoulders together on back. Pull palms apart. Straighten arms to capacity.

Tone abdomen. Bend knees, round back, bring forehead to knees - arms vertical to floor.

Lower hips - thighs parallel to floor. Press knees together.

Squeeze shoulders in. Stretch arms up.

If head is below knees, round back more to get forehead to knees.

Mountain pose.

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14
Q

Crescent 2, R

A

Lift arms overhead, clasp left triceps with RIGHT hand.

Close fingers of top hand, point palm in. Lock elbow into straight position.

Inhale, stretch up, straight, strong as arrow. Exhale, move hips to left, torso to RIGHT.

Twist slightly to left; look to left.

Make legs strong - squeeze legs together. Tighten glutes, press tailbone down. Tone abdomen, move ribs back.

Stretch spine up.

Press left foot down - left foot as heavy as right foot.

Stretch left arm up, back.

Crescent strengthens and stretches the obliques.

Inhale, return to center

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15
Q

Crescent 2, L

A

Clasp RIGHT triceps with left hand.

Close fingers of top hand, point palm in. Lock elbow into straight position.

Inhale, stretch up straight, strong as an arrow. Exhale, move hips to RIGHT, torso to left.

Twist slightly to RIGHT; look to RIGHT.

Make legs strong - squeeze legs together. Tighten glutes, press tailbone down. Tone abdomen, move ribs back. Stretch spine up.

Press RIGHT foot down - right foot as heavy as left foot.

Stretch right arm up, back.

Be as sideways as possible - meaning, do not lean forward or back.

Inhale, return to center. Mountain pose.

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16
Q

Power Pose prep

A

Lift arms overhead, hands shoulder-width apart. Close fingers, point palms in. Straighten arms.

Tone abdomen. Bend knees, round back, bring forehead to knees.

Lower hips - thighs parallel to floor. Lift wrists - arms parallel to floor.

Press knees together.

Round and keep rounding back.
Lift and keep lifting wrists.

Mountain pose.

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17
Q

Tree, R

A

Hold RIGHT ankle with right hand, arm to inside of leg.

Place right heel at the root of left inner thigh - foot above knee. Do not touch knee with foot.

Point toes down, knee out.

Place palms together over head; cross thumbs. Straighten arms, squeeze elbows in.

Lift chin slightly, look straight ahead.

Press foot into thigh, thigh into foot.

Tighten glutes, press tailbone down.
Tone abdomen, move ribs back.

Point knee directly out to side.

Stretch spine up. Stretch arms up, back - shoulders to ears.

Mountain pose.

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18
Q

Tree, L

A

Hold left ankle with left hand - arm to inside of leg.
Place left heel at root of inner right thigh - foot above knee. Do not touch knee with foot.

Point toes down, knee out.

Place palms together overhead, cross thumbs. Straighten arms, squeeze elbows in.

Lift chin slightly, look straight ahead.

Press foot into thigh, thigh into foot.

Tighten glutes, press tailbone down. Tone abdomen, move ribs back.

Point knee directly out to side. Stretch spine up. Stretch arms up, back - shoulders to ears.

Mountain pose.

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19
Q

Transition: Mountain to W2

A

Mountain pose.

Inhale, bend knees. Exhale, take a wide stance to the right - arms parallel to floor.

A wide stance equals ankles under wrists.

Point big toes straight ahead. Turn RIGHT foot out 90 degrees. Look RIGHT, close fingers.

Inhale, straighten, strengthen front leg. Exhale: Warrior 2, R

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20
Q

Warrior 2, R

A

Bend RIGHT knee directly above heel - shin vertical, front thigh parallel to floor. Move front knee out slightly - in line with little toe.

Press back foot down. Straighten, strengthen back leg.

Tighten glutes, press tailbone down. Tone abdomen, move ribs back.

Make spine as straight up and down as possible.

Lock elbows into straight position. Point biceps up, palms down.

Stretch spine up. Stretch arms out.

Inhale, straighten front let, pivot on feet. Exhale, W2 left

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21
Q

Warrior 2, L

A

Bend left knee directly over heel - shin vertical, front thigh parallel to floor. Move front knee out slightly - in line with little toe.

Press back foot down. Straighten, strengthen back leg.

Tighten glutes, press tailbone down. Tone abdomen, move ribs back.

Make spine as straight up and down as possible.

Lock elbows in straight position. Point biceps up, palms down.

Stretch spine up. Stretch arms out.

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22
Q

Transition: W2 to W1

A

Inhale, straighten front leg. Turn feet parallel.

Place palms together overhead. Cross thumbs. Straighten arms, squeeze elbows in.

Shorten stance 1-2 inches.

Turn left foot in 70 degrees, RIGHT foot out 90 degrees. Square hips to RIGHT.

Inhale, stretch up. Exhale, Warrior 1, R

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23
Q

Warrior 1, R

A

Bend RIGHT knee directly above heel - shin vertical, front thigh parallel to floor.

To get shin vertical, thigh parallel to floor usually requires a lower, longer stance.

Press back foot down. Straighten, strengthen back leg.

Tighten glutes, press tailbone down. Tone abdomen, move ribs back. Minimize backbend in low back.

Stretch spin up. Stretch arms up, back - shoulders to ears.

Inhale, straighten front leg; pivot on feet. Exhale, Warrior 1, L

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24
Q

Warrior 1, L

A

Bend left knee directly above heel. Sit low - shin vertical, front thigh parallel to floor. To get shin vertical, thigh parallel to floor usually requires a longer, lower stance.

Press back foot down. Straighten, strengthen back leg.

Tighten glutes, press tailbone down. Tone abdomen, move ribs back. Minimize back bend in low back.

Stretch spine up. Stretch arms up, back - shoulders to ears.

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25
Q

Transition W1 L to W2 R/reverse

A

Inhale, straighten front leg, turn feet parallel - arms parallel to floor.

Widen stance 1-2 inches. Point big toes straight ahead.

Turn RIGHT foot out 90 degrees. Look to right, close fingers.

Inhale, straighten, strengthen legs. Exhale, Warrior 2, R.

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26
Q

Reverse Warrior, R

A

Slide left hand down back leg. Bring RIGHT arm across face. Point palm down.

Lift chin, look up.

Move front knee out slightly - in line with little toe.

Press back foot down. Straighten, strengthen back leg.

Tighten glutes, press tailbone down. Tone abdomen, move ribs back.

Stretch spine up. Stretch TOP arm up, back.

Inhale straighten front leg; pivot on feet. Exhale Warrior 2, L

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27
Q

Reverse Warrior, L

A

Slide RIGHT hand down back leg. Bring left arm across face. Point palm down.

Lift chin, look up.

Move front knee out slightly - in line with little toe.

Press back foot down. Straighten, strengthen back leg.

Tighten glutes, press tailbone down. Tone abdomen, move ribs back.

Stretch spine up. Stretch TOP arm up, back.

Inhale, straighten front leg. Turn feet parallel. Exhale, step or jump to middle of mat.

Face forward, Mountain Pose, back of mat.

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28
Q

Elevated Locust, R

A

Inhale, step RIGHT foot to middle of mat. Exhale, bring torso, back leg parallel to floor.

Close fingers, point palms back. Lock elbows into straight position. Squeeze shoulders together on back.

Lift chin, look straight ahead.

Bring 50% of weight into front of standing foot.
If standing leg is straight, strengthen it. Tighten kneecap - kneecap like fused bone.

Point back foot, straighten leg, lower left hip slightly.

Tighten glutes, press tailbone down. Tone abdomen, round back.

Lift hands higher than shoulders. Lift inner edges of hands higher than outer edges.

Mountain Pose back of mat.

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29
Q

Elevated Locust, L

A

Inhale, step left foot to middle of mat. Exhale bring torso, back leg parallel to floor.

Lift chin, look straight ahead.

Bring 50% weight onto front of standing foot. If standing leg is straight, strengthen it. Tighten kneecap - kneecap like fused bone.

Point back foot, straighten leg, lower right hip slightly.

Tighten glutes, press tailbone down. Tone abdomen, round back.

Lift hands higher than shoulders. Lift inner edges of hands higher than outer edges of hands.

Mountain Pose, back of mat.

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30
Q

Warrior 3, R

A

Lift arms overhead, hands shoulder-width apart.
Close fingers, point palms in. Straighten arms.

Inhale, step RIGHT foot to middle of mat. Exhale, bring torso, back leg parallel to floor.

Lift chin, look straight ahead.

Bring 50% of weight to front of standing foot.
If standing leg is straight, strengthen it - tighten kneecap.

Point back foot, straighten back leg, lower left hip slightly.

Tighten glutes, press tailbone down. Tone abdomen, round back.

Last 5 seconds - life back foot, hands to capacity - five, four, three, two, one.

Inhale, stand up, back of mat. Exhale, Mountain Pose, recover.

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31
Q

Warrior 3, L

A

Lift arms overhead, hands shoulder-width apart. Close fingers, point palms in. Straighten arms.

Inhale, step left foot to middle of mat. Exhale, bring torso, back leg parallel to floor.

Lift chin, look straight ahead.

Bring 50% of weight to front of standing foot.
If standing leg is straight, strengthen it - tighten kneecap.

Point back foot, straighten leg, lower right hip slightly.

Tighten glutes, press tailbone down. Tone abdomen, round back.

Last 5 seconds - lift back foot, hands to capacity - five, four, three, two, one.

Mountain Pose, middle of mat.

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32
Q

Eagle, R

A

Bend knees slightly, squeeze knees together.
Wrap RIGHT leg around left leg. Wrap RIGHT elbow under left elbow - place palms or backs of hands together.

Move head directly over hips.

If hips and shoulders are tight, don’t double wrap - just cross knees, elbows. If shoulders are feeling good, press palms, elbows together.

Press elbows into abdomen, abdomen into spine.
Lift chest, stretch spine up.

Exhale, Mountain Pose.

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33
Q

Eagle, L

A

Bend knees slightly, press knees together.

Wrap left leg around RIGHT leg. Wrap left elbow under RIGHT elbow - place palms or backs of hands together.

Move head directly above hips.

If hips and shoulders are tight, don’t double wrap - just cross knees, elbows. If shoulders are feeling good, press palms, elbows together.

Press elbows to abdomen, abdomen to spine. Lift chest, stretch spine up.

Mountain Pose, middle of mat.

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34
Q

Transition: Eagle/Mountain to Wide FF

A 
Mountain Pose, middle of mat.
Turn to right.
Inhale, bend knees, exhale, take a wide stance.
Place hands on hips.
Inhale, straighten, strengthen legs.
Exhale, Wide Leg FF
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35
Q

Wide Leg Forward Fold

A

Place hands between feet, head between hands - hands shoulder-width apart. If that’s too intense, straighten arms.

Lean hips forward slightly - legs straight up and down. Lift kneecaps.

Tighten glutes, press tailbone down. Tone abdomen, round back evenly.

Press hands down, forward. Feet down, back. When legs are straight and stretching they must be strong.

Inhale, stand up - arms parallel to floor.
Turn RIGHT foot out 90 degrees. Look to RIGHT.
Close fingers.

Inhale straighten, strengthen legs.
Exhale, Triangle.

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36
Q

Triangle, R

A

Place RIGHT hand on floor outside leg - under shoulder - or hold shin.
Look up or down.
Tighten kneecaps - tight kneecaps don’t wobble or droop.
Press front foot down, forward. Press back foot/bottom hand down, back - towards long edge of mat.

Tighten glutes, press tailbone IN. Tone and turn abdomen up. Move ribs back.

Move hips forward, head back. Stack shoulders.
Stretch spine. Stretch top arm up.

Inhale, stand up, and pivot on feet.
Exhale, left side.

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37
Q

Triangle, L

A

Place left hand on floor outside leg - under shoulder - or hold shin.

Look up or down. Tighten kneecaps.

Press front foot down, forward. Press back foot/bottom hand, down/back - towards long edge of mat.

Tighten glutes, press tailbone IN. Tone and turn abdomen up. Move ribs back.

Move hips forward, head back. Stack shoulders.
Stretch spine. Stretch top arm up.

38
Q

Transition: Triangle, L to Revolved Trik R

A

Inhale, stand up. Turn feet parallel.
Place hands on hips. Shorten stance 1-2 inches.
Turn left foot in 70 degrees, RIGHT foot open 90 degrees.
Square hips to RIGHT.

39
Q

Revolved Triangle, R

A

Inhale, straighten, strengthen legs. Exhale, place left hand outside RIGHT foot or under shoulder.

Twist to RIGHT. Lift top arm vertical - close fingers.

Look up or down. Line up head and top hand with front foot.

Press front foot down, lift kneecap.

Move front hip back. Squeeze front hip, back inner thigh together.

Tighten glutes, press tailbone down. Tone and turn abdomen up. Move ribs back.

Press feet down and apart. Stretch top arm up. Stretch spine.

Exhale, look down. Inhale, stand up, pivot on feet.

40
Q

Revolved Triangle, L

A

Press front foot down, lift kneecap.

Move front hip back. Squeeze front hip, back inner thigh together.

Tighten glutes, press tailbone down. Tone and turn abdomen up. Move ribs back.

Press feet down and apart.

Line up head and top hand with front foot. Stretch top arm up. Stretch spine.

Exhale, look down. Inhale, stand up.
Exhale, Mountain Pose, front of mat.

41
Q

Forward Fold Prep

A

Bend knees slightly - knees in line with toes.

Place palms flat on floor outside or behind feet. Straighten arms. Bring face to shins.

If palms are not flat on floor, bend knees more.

Tighten glutes, press tailbone down. Tone abdomen, round back evenly.

Press hands down, forward - feet down, back.

Inhale, ardha uttanasana - lift chin, look up. Exhale, step left foot back.

42
Q

Monkey Lunge, R

A

Lower back knee, top of foot to floor. Point back foot, squeeze ankle in. Move hips down forward.

Inhale, lift torso, arms, upright - hands shoulder-width apart. Close fingers, point palms in. Straighten arms.

Squeeze feet towards eachother.

Tighten glutes, press tailbone down. Tone abdomen, move ribs back.

Minimize backbend in low back. Lift chest, stretch spine up. Stretch arms up, back.

Exhale, uttanasana prep. Inhale, ardha uttanasana.

43
Q

Monkey Lunge, L

A

Step RIGHT foot back. Lower back knee, top of foot to floor.

Inhale, lift torso, arms, upright - hands shoulder-width apart. Close fingers, point palms in Straighten arms.

Squeeze feet towards eachother.

Tighten glutes, press tailbone down. Tone abdomen, move ribs back.

Minimize backbend in low back. Lift chest, stretch spine up. Stretch arms up, back.

Exhale, Down Dog. Inhale, step RIGHT foot forward between hands. Lower back knee to floor.

44
Q

Twisted Monkey, R

A

Turn front foot out 30 degrees. Tilt knee out, in line with front foot.

Move left hand forward and out 6 inches; lean onto hand.

Lift back foot - clasp back foot with RIGHT hand. Pull heel to hip. If quads are tight, bring back thigh vertical to floor.

Twist to RIGHT; look over top shoulder, backbend in upper back.

Squeeze back knee, front foot toward each other.

Tighten glutes, press tailbone down. Tone and turn abdomen up. Minimize backbend in low back.

Move hips down, forward. Lift chest, stretch spine.

Twisted monkey is a quad stretch, twist, and backbend. Focus on the quad stretch - back heel must press into hip.

Exhale, Down Dog. Inhale, step Left foot forward between hands and lower back knee to floor

45
Q

Twisted Monkey, L

A

Turn front foot out 30 degrees. Tilt knee out, in line with front foot.
Move RIGHT hand forward and out 6 inches; lean onto hand.
Lift back foot - clasp back foot with left hand. Pull back heel to hip.
If quads are tight, bring back thigh vertical to floor.
Twist to left. Look over top shoulder, backbend in upper back.
Squeeze back knee, front foot toward eachother.
Tighten glutes, press tailbone down.
Tone and turn abdomen up.
Minimize backbend in low back.
Move hips down, forward. Lift chest, stretch spine.
Exhale, Down Dog.

46
Q

Pigeon, quad stretch, R

A

Bring RIGHT knee to floor behind RIGHT wrist. Lower hips, back leg to floor.

Bring front heel to left hip. Line up back leg with long edge of mat.

Place RIGHT hand on floor in front of hips or on front knee. Lift back foot - clasp foot with left hand. Pull heel to hip.

Squeeze knees toward eachother.

Tighten glutes, press tailbone down. Tone abdomen. Minimize backbend in low back.

Lift left shoulder up and in. Lift chest, stretch spine up.

To reduce intensity, lift hips. To increase intensity, lower hips to floor.

Stay here or come to…

47
Q

Mermaid 1, R

A

Place left elbow crease against inner edge of back foot, bend left elbow. Lift RIGHT arm overhead.

Clasp hands behind back or use a strap to bind.

Press foot into elbow, elbow into foot. Press top arm into back of head.

Exhale, come out of mermaid and into:

48
Q

Pigeon, quad stretch, L

A

Bring left knee to floor behind left wrist. Lower hips, back leg to floor. Bring front heel to RIGHT hip. Line up back leg with long edge of mat.

Place left hand on floor in front of hips or on front knee.

Lift back foot - clasp foot with RIGHT hand, pull heel to hip. Squeeze knees toward eachother.

Tighten glutes, press tailbone down.
Tone abdomen. Minimize backbend in low back.

Lift RIGHT shoulder up and in. Lift chest, stretch spine up. Lift or lower hips to floor.

Stay here or come to:

49
Q

Mermaid 1, L

A

Place RIGHT elbow crease against inner edge of back foot, bend RIGHT elbow. Lift left arm overhead. Clasp hands behind back.

Press foot into elbow, elbow into foot. Press top arm into back of head.

Exhale: Plank.

50
Q

Plank - top of push up

A

Bring ankles together. Move heels vertical - directly above toe mounds.

Lift chin, look straight ahead.

Grip floor with fingertips - press inner edges of hands down.

Tighten glutes, press tailbone down. Tone abdomen.

Without lifting hips, round back - low back, mid back, upper back.

Slide your feet back a few inches and lower knees to floor.

51
Q

Eight Angle

A

Bring chest, chin to floor - hips off floor. Look toward tip of nose.

Press tailbone down, tone abdomen.

Lift hands an inch or so off floor. Squeeze shoulders together on back.

Hold for five, four, three, two, one.

Place hands on floor. Walk knees back, lower hips to floor.

Lie on back - head facing front of mat.

52
Q

Bridge, hands bound

A

Place feet flat on floor just in front of hips. Bring inner edges of feet together.

Interlace fingers under hips. If shoulders are tight, grab outer edges of mat.

One at a time, walk shoulders in toward spine - outer shoulders nearly flush with outer ribs. Shrug shoulders so head slides toward chest.

Press head, shoulders, feet down. Lift hips, chest, chin up.

Press inner edges of feet down. Flare toes. Tone, turn inner thighs down.

Tighten glutes, lift tailbone, tone abdomen.

Shrug shoulders to minimize neck stretch.
Lift hips to maximize spine stretch.

53
Q

Building Bridge

A

Use toes to crawl feet away from hips. Straighten legs, point feet.

Press head, shoulders, feet down. Lift hips, chest, chin.

Tighten glutes, lift tailbone. Tone abdomen.

Return to bridge pose. Release hands, lower hips to floor.

54
Q

Leg extensions

A

Interlace fingers behind head. Squeeze face with forearms. Lift head off floor.

Bring feet above head. Point feet, straighten legs. Press inner edges of feet together - including heels.

Lift tailbone, tone abdomen. For extra back support, wedge arms along outer edge of body.

With each inhale lower heels just above floor.
With each exhale bring knees to elbows, so on and so forth for the next 45 seconds.

Each time heels nearly touch floor, squeeze feet, tighten glutes, tone abdomen.

On your next inhale, lower feet to floor in front of hips.

55
Q

Inverted Locust

A

Bring front body to floor. One at a time, work arms under torso. Point palms down. Make fists with hands. Bring outer edges of hands together. If that’s too intense, point palms up.

Bring face to floor - not chin.

Point feet. Press inner edges of feet together - including heels. Press feet down, lift knees up.

Tighten glutes, press tailbone down. Tone abdomen.

Press fists down, lift elbows up. Stay here, or inhale, left legs up off floor for five, four, three, two, one.

Exhale, release. Slowly move arms out from under torso

Come to hands and knees - arms, upper legs, straight up and down.

Bring knees ankles together.

56
Q

Cowface 2, 1st side

A

Bring left shin to floor outside RIGHT shin so outer shins touch. Squeeze shins together. Point toes out like kickstands.

Lower hips to feet. If that’s too intense, keep hips up, hands on floor.

If torso is upright, lift left arm overhead. Clasp hands behind back or use strap to bind.

Move head directly above hips. Gaze between eyebrows.

Tone abdomen. Move ribs back. Lift chest, stretch spine up.

Once hips rest firmly on feet, balance becomes easy.

Exhale, lower hands to floor. Come back to hands and knees. Bring knees, ankles together.

57
Q

Cowface 2, 2nd side

A

Bring RIGHT shin to floor outside left shin, so outer shins touch. Squeeze shins together. Point toes out.

Lower hips onto feet, or keep hips up, hands on floor.

If torso upright, lift RIGHT arm overhead. Clasp hands behind back.

Move head directly above hips. Gaze between eyebrows.

Tone abdomen, move ribs back. Lift chest, stretch spine up.

Exhale, lower hands to floor. Have a seat on heels with toes curled under. Separate knees slightly wider than hips

58
Q

Peacock prep 1

A

Bring outer edges of hands together. Separate fingers.

Place palms flat on floor under hips. Grip floor with fingertips. Bend elbows.

Place head on floor. Rest abdomen on elbows. Tone abdomen.

One at a time, straighten legs - bring ankles together. Point feet, press feet down. Lift knees up.

Tighten glutes, press tailbone down. Keep abdomen toned.

When you can hold peacock prep for 30 sec, attempt it’s full form: torso, legs parallel to floor - head, feet off floor.

One at a time, bring knees under hips. Lower front body to floor.

59
Q

Bow

A

Bend knees. Clasp outer edges of feet with hands. Straighten arms.

Lift chin, look straight ahead.

Squeeze shoulders together on back.

Point big toes up, flare toes. Tone and turn inner thighs up.

Tighten glutes, press tailbone down. Lift abdomen off floor.

Inhale, kick feet back and up. Squeeze thighs in - knees outer hip-width apart. Lift legs with legs.

Stretch chest and knees in opposite directions: chest forward, knees back.

Exhale, sideways bow, RIGHT

60
Q

Sideways Bow, R

A

Roll to RIGHT. Move bottom shoulder back so inner shoulder rests on floor. Look down, past bottom shoulder.

Extend hips forward, kick feet back. Press inner edges of feet together, separate knees hip-width apart.

Lift chest, stretch spine.

Inhale, return to center. Exhale, sideways bow left.

61
Q

Sideways Bow, L

A

Roll to left. Move bottom shoulder back so inner shoulder rests on floor. Look down, past bottom shoulder.

Extend hips forward, kick feet back. Press inner edges of feet together, separate knees hip-width apart.

Lift chest, stretch spine.

Inhale, return to center.
Keep hold of feet, lower thighs and forehead to floor.

62
Q

Frog

A

Press heels into hips. Squeeze shoulders together on back. Press elbows up.

Hold tops of feet with hands, fingers facing knees. If possible, turn fingers out 180 degrees. Wrap toes, with fingers.

Tighten glutes, press tailbone down. Lift abdomen off floor.

Inhale, lift chin, look straight ahead.

Lift shoulders up and in. Bend as deeply as possible in upper back.
Pull feet forward with hands. Extend knees back.

Lift chest, stretch spine.

Exhale, release feet, straighten legs. Place tops of feet on floor, feet outer hip-width apart. Point feet, squeeze ankles in.

63
Q

Up Dog

A

Lift chin, look straight ahead. Place hands by upper chest - forearms vertical.

Separate hands slightly wider than shoulders. Separate fingers, point index fingers straight ahead. Grip floor with fingertips - press inner edges of hands down.

Squeeze shoulders together on back.

Point feet, squeeze ankles in. Press feet down, lift knees up.

Tighten glutes. Press tailbone down. Lift abdomen off floor.

Inhale, straighten arms. Lift torso upright - hips off floor.
If that’s too intense, do a plank pose with the tops of feet on floor.

Press hands down. Lift chest, stretch spine up.

Exhale, roll over toes into Down Dog.

64
Q

V Sage, R

A

Come into side plank - balance on left hand and foot. Step RIGHT foot to floor behind hips - shin vertical.

Lift RIGHT arm vertical to floor. Close fingers. Look down. Slide left foot back 4 inches, toward back of mat.

Line up bottom biceps with index knuckle. Grip the floor with fingertips. Stack ankles. Move hips up, back.

Place sole of left foot flat on floor. Stay here or clasp RIGHT big toe with first 2 fingers and thumb. Point RIGHT knee up. Press big toe, fingers together. Slowly straighten RIGHT leg to - and not beyond capacity.

Look up.

Exhale, switch sides.

65
Q

V Sage, L

A

Come into side plank - balance on RIGHT hand and foot. Step left foot to floor behind hips - shin vertical.

Lift left arm vertical to floor. Close fingers. Look down. Slide RIGHT foot back 4 inches, toward back of mat.

Line up bottom biceps with index knuckle. Grip floor with fingertips. Stack ankles. Move hips up, back.

Place sole of RIGHT foot flat on floor. Stay here or clasp left big toe with first 2 fingers and thumb. Point left knee up. Press big toe, fingers together. Slowly straighten left leg to - not beyond capacity.

Look up.

Exhale, Down Dog.

66
Q

Reclined Hero

A

Sit on floor or yoga block between feet - tops of feet on floor. Press heels into hips or block.

Hold knees with hands, straighten arms, and look down.

Tone abdomen, lift chest. Look down. Breathe evenly.

If hips are on floor, lean back onto elbows - upper arms straight up and down.

Momentarily lift hips, and round low back to lengthen spine. Lie down on back. Stretch arms overhead, point palms up.

If on back, catch feet with hands. Prop yourself up on elbows. Bring torso back into a vertical position.

come onto hands and knees - knees outer hip-width apart.

67
Q

Tremulous, 1st side

A

Cross shins into an X - RIGHT shin over left. Have a seat on feet.

Place hands on floor halfway between knees and feet - hands slightly wider than shoulders. Separate fingers, point index fingers straight ahead.

Grip floor with fingertips, straighten arms. Lean forward, transfer weight onto hands.

Lift hips, knees up - thighs parallel to floor. Point and press feet down. Lift chin, look straight ahead.

Tone abdomen, round back.

Momentarily lower hips onto feet, superglue feet/hips together.
Inhale, lift everything but hands off floor for 8 seconds. Eight, seven, six, five, four, three, two, one.

Switch cross of shins.

68
Q

Tremulous, 2nd side

A

Cross shins into an X - left shin over RIGHT. Have a seat on feet.

Place hands on floor halfway between knees and feet - hands slightly wider than shoulders. Separate fingers, point index fingers straight ahead.

Grip floor with fingertips, straighten arms. Lean forward, transfer weight onto hands.

Lift hips, knees up - thighs parallel to floor. Point and press feet down. Lift chin, look straight ahead.

Tone abdomen, round back.

Momentarily lower hips onto feet, superglue feet/hips together.
Inhale, lift everything but hands off floor for 8 seconds. Eight, seven, six, five, four, three, two, one.

Lie down on back.

69
Q

Upward Bow

A

Bend knees, place feet on floor just in front of hips. Separate feet outer hip-width apart, point big toes straight ahead.

If this pose is too intense, do bridge pose again.

Place hands flat on floor beside head - thumbs under shoulder. Separate fingers, turn hands out slightly. Press shoulders, hips down.

In one movement, inhale lift hips, head, chest up - straighten arms to capacity.

Look at floor. Grip floor with fingertips. Move shoulders back, hollow out armpits.

Press inner edges of feet down, flare toes. Tone and turn inner thighs down.

Tighten hamstrings, tighten glutes, lift tailbone. Tone abdomen.

Press feet down, back - as if you were goint to straighten legs. Lift hips up, forward toward head. Hold pose, not breath.

Exhale, lower down onto floor. Supta Tadasana; straighten legs, bring ankles together, point big toes up. Place palms flat on floor, close fingers, straighten arms.

70
Q

Reclined Big Toe 1, R

A

Point left foot. Place left hand on left thigh. Straighten arm, close fingers, reach toward knee with hand.

Bend RIGHT knee, hold big toe with first two fingers and thumb of RIGHT hand - arm inside leg. Press big toe and fingers together. Straighten RIGHT leg.

If you can’t straighten leg, use a yoga strap or lift left foot a few feet off floor.

Lock arms and legs into a straight position.

Tighten glutes, lift tailbone, tone abdomen. Lift chin slightly. Allow both shoulders to lift off floor

71
Q

Reclined Big Toe 2, R

A

Exhale, lower RIGHT leg out to the side. Point sole of foot up, tighten RIGHT knee. Press big toe and fingers together, round wrist.

Inhale, lift leg back to center.

72
Q

Reclined Big Toe, forehead to knee, R

A

Lift left leg a few feet off floor. Bend RIGHT elbow, bring forehead to RIGHT knee.

Hold for five, four, three, two, one.
Exhale, Supta Tadasana

73
Q

Reclined Big Toe 1, L

A

Point RIGHT foot. Place RIGHT hand on RIGHT thigh.
Straighten arm, close fingers, reach toward knee with hand.
Bend left knee, hold big toe with first 2 fingers and thumb of left hand - arm inside leg.
Press big toe and fingers together. Straighten left leg.
If you can’t straighten leg, use yoga strap or lift RIGHT leg a few feet off floor.
Lock arms and legs into a straight position.
Tighten glutes, lift tailbone, tone abdomen.
Lift chin slightly.
Allow both shoulder to lift off floor.

74
Q

Reclined Big Toe 2, L

A

Exhale, lower left leg out to the side. Point sole of foot up, tighten left knee. Press big toe and fingers together, round wrist.

Inhale, lift left leg back to center.

75
Q

Reclined Big Toe, forehead to knee, L

A

Lift RIGHT leg a few feet off floor. Bend left elbow, bring forehead to left knee.

Hold for five, four, three, two, one.

Exhale, Supta tadasana.
Inhale, roll up into a seated position toward back of mat.
Straighten legs, bring ankles together, point big toes up.

76
Q

M Sage 1, R

A

If hamstrings are tight, sit up on a yoga block.

Bend RIGHT knee, place foot on floor next to hip. Point knee up.

Place hands on floor behind hips. Slide hips forward, bring RIGHT hip, RIGHT heel together - RIGHT ankle, inner left thigh together.

Tone left thigh, press knee down.

Inhale, lift RIGHT arm, stretch spine. Exhale, fold torso inside RIGHT leg.

Wrap RIGHT arm around RIGHT leg - armpit to shin. Place back of hand above outer RIGHT hip. Clasp hands or use a yoga strap to bind.

Bring forehead to left knee. Press RIGHT leg and torso together. Lean to RIGHT, tone and turn abdomen to left. Evenly round back - do not overly stretch spine.

Inhale, lift torso. Switch sides.

77
Q

M Sage 1, L

A

Bend left knee, place foot on floor next to hip. Point knee up.

Place hands on floor behind hips. Slide hips forward, bring left hip, left heel together - RIGHT ankle, inner left thigh together. Tone RIGHT thigh, press knee down.

Inhale, lift left arm, stretch spine. Exhale, fold torso inside left leg. Wrap left arm around left leg - armpit to shin. Place back of hand above outer left hip. Clasp hands.

Bring forehead onto RIGHT knee. Press left leg and torso together.

Lean to left, tone and turn abdomen to RIGHT. Evenly round back - do not overstretch spine.

Inhale, lift torso. Exhale, come into a squatting position - inner edges of feet together.
Rest heels on floor or a folded yoga mat.

78
Q

Noose Prep, R

A

Place hands on floor behind hips.
Squeeze knees, ankles together.
Inhale, lift RIGHT arm, stretch spine.
Exhale, place RIGHT shoulder outside left knee.
Bend elbow, close fingers. Look straight ahead.
Bring head directly above hips - spine straight up and down.
Place left hand directly behind hips.
Press shoulder and knee together.
Tone and turn abdomen to the left. Lift chest, stretch spine up.

79
Q

Turned Crane, R

parsva bakasana

A

Place both hands on floor outside hips - hands shoulder-width apart.
Separate fingers, point index fingers straight ahead.
Grip floor with fingertips, press inner edges of hands down.
Tiptoe and lean onto RIGHT arm. Transfer weight onto hands.
Stay here or lift hips up and to the RIGHT. Straighten left arm.
Bring hips in line with head - torso parallel to the floor.
Look straight ahead.
Squeeze knees together. Squeeze feet toward hips.
Exhale, lower feet to the floor.

80
Q

Noose Prep, L

A

Place hands on floor behind hips. Squeeze knees, ankles together.

Inhale, lift left arm, stretch spine. Exhale, place left shoulder outside RIGHT knee. Bend elbow, close fingers. Look straight ahead.

Bring head directly above hips - spine straight up and down. Place RIGHT hand directly behind hips. Press shoulder and knee together.

Tone and turn abdomen to the right. Lift chest, stretch spine.

81
Q

Turned Crane, L

parsva bakasana

A

Place both hands on floor outside hips - hands shoulder-width apart.
Separate fingers, point index fingers straight ahead. Grip floor with fingertips, press inner edges of hands down.

Tiptoe and lean onto left arm. Transfer weight onto hands.

Stay here or lift hips up and to the left. Straighten RIGHT arm.

Bring hips in line with head - torso parallel to floor. Look straight ahead.

Squeeze knees together. Squeeze feet toward hips.

Exhale, lower feet to the floor.

82
Q

Mountain Pose

A

Straighten, strengthen legs. Close fingers, point palms in.

Lift chest, stretch spine up. Extend arms down, in - toward side of body.

Mountain pose is not just another pose, it is the quintessential pose that contains all other poses.

83
Q

Garland 2

A

Come into a squatting position. Rest heels on floor or a folded yoga mat. Fold torso between knees.

Place hands on floor - hands slightly wider than shoulders - straighten arms.

Stay here or wrap arms around legs. Hold heels with hands.

Tone abdomen, round back, place forehead on toes. Squeeze knees and elbows in.

Inhale, lift torso. Exhale, have a seat toward back of mat.

84
Q

Staff (dandasana)

A

Straighten legs. Bring ankles together, point big toes up. Tone thighs, press knees down.

Place palms or fingertips on floor, outside hips. Straighten arms, squeeze shoulders together on back. Press hands down, back.

Tone abdomen. Curve low back in, up. Lift chest, stretch spine.
lean torso forward 30%.

Staff pose is a stage 1 forward fold. If the low back is rounded in a stage 1 forward fold, it will end up compressed in a stage 2. If low back rounds instead of curves in, sit on a yoga block or bend knees.

85
Q

Head-to-Knee, R

A

Keep left leg straight and strong, bring RIGHT foot into a tree position - place RIGHT heel at root of inner left thigh.Hold left foot with hands - straighten arms or place hands on floor on either side of leg.

Inhale, lift spine. Tone and turn abdomen to left. Exhale, round back, bring forehead to knee.

Press RIGHT foot into thigh, clamp RIGHT knee closed. Press hands and foot together.

Inhale, straighten arms, lift torso. Exhale, return to staff pose.

86
Q

Head-to-Knee, L

A

Keeping RIGHT leg straight and strong, bring left foot into tree position - place left heel at root of RIGHT thigh. Hold RIGHT foot with hands - straighten arms or place hands on either side of leg.

Inhale, lift spine. Tone and turn abdomen to RIGHT. Exhale, round back, bring forehead to knee.

Press left foot into thigh, clamp left knee closed. Press hands and foot together.

Inhale, straighten arms and lift torso.

87
Q

Seated Angle

A

Bring legs into an obtuse angle facing long edge of mat. Place hands on floor behind hips.

Point feet and kneecaps up. Tone thighs, press knees down.

Straighten arms, squeeze shoulders together on back. Press hands down, back.

Tone abdomen. Curve low back in, up. Lift chest, stretch spine.

Stay here or round back evenly - place forearms on floor under shoulders. Interlace fingers. Look down. Press forearms down, back toward hips.

Inhale, lift torso. Exhale, come into a seated position toward back of mat.
Straighten legs, bring ankles together.

88
Q

Intense East Stretch

A

Point feet. Tone thighs, press knees down.

Place hands on floor about a foot and a half behind hips, slightly wider than shoulders. Straighten arms. Point fingers out, grip floor with fingertips.

Look straight ahead.

Inhale, lift hips, bring spine parallel to floor. Exhale, lower hips to floor.

89
Q

Intense West Stretch

A

Bend knees, hold outer edges of feet with hands. Bring thighs and torso together. Straighten arms. Press hands and feet together.

Tone abdomen.

Inhale, lift chest, stretch spine. Exhale, keeping thighs and torso together, evenly round back, straighten legs to - not beyond- capacity.

Rest face on shins.

Inhale, straighten arms, lift torso. Exhale, lie down on back.

90
Q

Reclined Child’s Pose

A

Hug legs to chest. Allow back to round.

91
Q

Savasana

A

Rest on floor. 5 minutes.

92
Q

Closing

A 
Ring bell 3 times.
Slowly deepen breath.
Bend knees, roll to right.
Return to a seated position.
We will end as we began by singing the sound of OM one time.

To acknowledge yourself, eachother, and this practice: namaste.

Thank you for coming to class. Thank you for practicing. I will be available after class if you have any questions, comments, or concerns.

YogaHour Script (1 decks)

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