Teaching Methodology Sequence 4

Question 1

Squats

Answer 1

• Stand with feet outer hip distance apart turn your toes out slightly.
• Sweep your arms forward for balance and lower down into a squat pressing your legs out.
• Bring your arms back up by your sides as you come back up.
• Come dow again.
• Keep your chest lifted and come down as low as you can while keeping your heels on the ground.

Question 2

Ardha parvtti utka prep

Answer 2

• Stand with your feet together, press your legs together
• Place palms together at the heart.
• Bend your knees, sit low in the hips, come into Utkatasana
• Engage the low belly and draw your tailbone down.
• Start from your belly and twist tot he left. Open your chest to the left side of the room.
• Bring your right elbow inside the right knee.
• Draw your left elbow back keep your shoulders down and back.
• Check that the knees are aligned.
• If left knee is forward press down into the right foot to draw the knee back

Question 3

Garuda arms

Answer 3

• From Tadasana bend both knees.
• Hug your thighs together.
• Extend you arms wide.
• Put your left elbow in the crook of your right arm.
• Point your fingertips up.
• Lace your palms together

Question 4

Garuda legs

Answer 4

• From Tadasana bend both knees.
• Slightly shift the weight into the right foot.
• Raise your left foot off the floor.
• Put your left leg over your right.
• Hug your thighs together.
• Make sure your hips are facing forward.
• If you can press the shins together.

Question 5

Garudasana

Answer 5

• From Tadasana bend both knees.
• Slightly shift the weight into the right foot.
• Raise your left foot off the floor.
• Put your left leg over your right.
• Hug your thighs together.
• Make sure your hips are facing forward.
• If you can press the shins together.
• Extend you arms wide.
• Put your left elbow in the crook of your right arm.
• Point your fingertips up.
• Lace your palms together
• Unwrap the arms and put them on your hips.
• Then Unwrap the legs come back to Tadasana

Question 6

Vrksasana

Answer 6

• In Tadasana press the legs together.
• Make the right leg strong.
• Bend your left knee.
• Clasp it with your hands.
• Lift it up towards your chest.
• Rotate the left knee and thigh outward.
• put your toes on the ground next to the right ankle
• Avoid placing the foot on the side of the knee or upper calf
• Press back through the left knee.
• Bring your hands to your heart or extend them upward