Teaching Methodology Sequence 2 Flashcards

1
Q

Utkatasana (Awkward Pose)

A
  • Stand with your feet together.
  • Put you hands on your hips.
  • Rest your fingertips points of your hips.
  • Squeeze your legs together and hinge forward slightly from the hips.
  • Extend the spine long
  • Bend your knees and sit low in the hips.
  • Engage your low belly pulling your navel to your spine
  • Draw your tailbone down.
  • Roll your shoulders back.
  • Take your hand off your hips
  • Extend your arms forward and then up to the corner of the room.
  • Relax your shoulders and you neck.
  • Bring your hands back to your hips.
  • Begin to straighten the legs as you come back up to standing.
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2
Q

Guha (Hidden Pose)

A
  • Stand with your feet together.
  • Squeeze your legs together and bring your hands to your hips.
  • Bend your knees slightly.
  • Fold at the hip crease until your belly is resting on your thighs.
  • Round your upper back.
  • Keep your seat higher than your knees.
  • Place your elbows on the outside or your knees.
  • Bring your palms up to cover your eyes.
  • Lengthe your spine by pressing the crown of your head to the front wall
  • Press your shik bones to the back wall.
  • Rememeber to keep your legs soft.
  • Now Take you hands of your eyes.
  • Come up to standing.
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3
Q

Kanjanasana (Brahmas Lotus Squat)

A
  • Place your feet mat distance apart,
  • Turn your toes out slightly so your big toe is at the corner of you mat.
  • Put your hands on your hips.
  • Bend forward at the hips as you bend the knees.
  • Bring your seat down until it’s just above the knees.
  • Bring your handd out so your palms are facing forward.
  • Then point your finger inbetween your legs and place your fingertips behind your heel with the thumb facing in.
  • Or you can wrap your hands around your legs and place your palms on your feet.
  • Lengthen the spine, gaze in between the toes and keep the neck open and long.
  • Bring your hand in fron to you.
  • Come back up to standing.
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4
Q

Asvattasana

A
  • Stand with you feet wide apart in a cowboy straddle.
  • Turn your toes out 45o.
  • Bend your knees out over your middle toes.
  • Draw the knees back.
  • Bring your palms together over the heart.
  • Draw your tailbone down and engage the low belly.
  • Bring the arms wide and lift your arms up.
  • At the same time unbend your knees.
  • Press you palms together overhead.
  • Bring your hands down through the center bending back into the knees.
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