Sun A: Asana + Cue

Question 1

Mountain Pose

Answer 1

(exhale) Tadasana

1. Feet together, firmly planted, weight in all 4 corners of the feet, toes light
2. Arms by the side, shoulders down and back
3. Proud / tall / growing taller from the collar bones

Question 2

(inhale) Tall Mountain Pose

Answer 2

(inhale) Urdhva Hastasana

1. grow tall from the aches of the feet to the hands overhead
2. Grow from the hips to the collar bone up to the ceiling, lift sternum
3. Shoulders out of ears

Question 3

(exhale) Forward Fold

Answer 3

(exhale) Uttanasana

1. Swan dive the arms while folding forward
2. Keep a microbend in the knees
3. Hinge from the hips to fold
4. Hands on floor next to feet

Question 4

(inhale) Halfway Lift

Answer 4

(inhale) Ardha Uttanasana

1. Come to your finger tips, lift the torso, spine/back flat
2. Tailbone and crown of head stretching away from each other
3. Gaze fwd and down, keeping back of neck long (no wrinkles)

Question 5

(exhale) High Plank

Answer 5

(exhale) Phalakasana

1. High push up, shoulders over wrists, torso parallel to floor
2. Spread shoulder blades apart
3. Gaze fwd + down to keep neck in line with spine

Question 6

Low Plank

Answer 6

Chaturanga Dandasana

1. Shift shoulder forward of the wrists,
2. come fwd onto balls of feet
3. (Exhale) lower to 90 at deepest, elbows tucked in to ribs

Question 7

(inhale) Cobra Pose

Answer 7

Bhujangasana

1. Inner thighs squeeze together
2. Press tops of feet, quads, lower abdomen into floor
3. (inhale) lift chest off mat, elbows hug ribs, gaze straight ahead

Question 8

(inhale) Upward facing dog

Answer 8

(inhale) Urdhva Mukha Svanasana

1. Strong arms, shoulder out of ears, sternum forward
2. Feet press into earth, lifting hips and thighs off floor
3. [need a lower back cue]

Question 9

(exhale) Downward Facing Dog

Answer 9

(exhale) Adho Mukha Svanasana

1. Feet hip width distance apart + parallel
2. Hands firmly planted, heart melting toward thighs, hips up and back
3. Gaze at knee cap or navel