Teaching Methodology Sequence 3

Question 1

Ardha uttanasana

Answer 1

• Bring your blocks 3-4 inches in front of your feet.
• Place your feet paralell outer hip distance apart.
• Put you hands on your hips.
• Bend your knees and fold forward from the hips.
• Connect your belly to your thighs.
• Move the blocks right underneath your shoulders.
• Press your hands into the blocks directly under your shoulders.
• Straighten your arms.
• Maintain contact between your belly and thighs.
• Roll the shoulder back and open up the space in front of your heart.
• Extend your spine.
• Gaze towards the floor.
• Keep the back of the neck long.
• Keep your belly and thighs together and your start to straighten your legs stopping when it begins to feel uncomfortable.

Question 2

Uttanasana

Answer 2

• Bring your blocks on the low side right in front of your feet.
• Place your feet outer hip distance apart and feet parallel.
• Put you hands on your hips.
• Bend your knees and fold forward from the hips.
• Connect your belly to your thighs.
• Press your hands into the blocks directly under your shoulders.
• Straighten your arms. Maintain contact between your belly and thighs as you straighten your legs pointing your head toward the floor.
• Extend your spine towards the floor.
• Roll the shoulder back and away from your ears. Bend your knees and come back to standing.

Question 3

Low lunge

Answer 3

• Stand in Samastithi. Put you hands on your hips.
• Bend you knees and step your right foot straight back.
• Make sure your front knee is right about your ankle.
• Keep your back heel up and pressing towards the back of the room.
• Place your fingertips on the floor or blocks on both sides of your front foot.
• Make your back leg strong, keep your heel lifted.
• Reach the crown of your head forward and out through your back heel extending your spine.
• Lean forward and step the back foot next to your front foot.

Question 4

Open twist

Answer 4

• From low lunge keep your legs strong.
• Bend your left knee out over your middle toes.
• Lift your right heel and keep the right leg active.
• Lift the hips. Bring your right hand just inside the left knee.
• Press the right hand into a block or the floor.
• Draw the right shoulder back. Stretch the left hand up towards the celling.
• Bring the left hand back down.
• Lean forward and bring the back leg next to the front leg.