Teaching Methodology Sequence 5

Question 1

High Lunge

Answer 1

• Stand with your feet outer hip distance apart.
• Place your hands on your hips.
• Exhale Bend your knees
• Take a big step back with right/left foot into a long lunge stance.
• Bring your front knee directly above your front ankle.
• Make your right/left knee strong and press out through your heel keeping it off the ground.
• Exhale Press your hip points evento the front of the room.
• Draw your tailbone down.
• Extend you spine, feeling a string pulling on the crown of your head.
• Inhale Extend your arms up by your ears.
• Draw your shoulderblade back and down.
• Keep you neck open and long.
• Exhale lower your hands to your hips.
• Bend the back knee.
• Inhale lean forward and bring your feet back together.

Question 2

Virabhadrasana 2

(Warrior 2)

Answer 2

• Stand with your feet outer hip distance apart.
• Place your hands on your hips.
• Exhale Bend your knees.
• Bend forward from the hips.
• Take a step back with right/left foot into a low lunge stance.
• Press the right/left heel down turning it at a angle.
• Keep the right/left toes pointing forward.
• Inhale Open your hips to the right/left side/wall.
• Bring your front knee directly above your front ankle.
• Keep te right/left leg strong like you are trying to stretch out your matt.
• Next Inhale Extend your arms front to back
• Next Exhale relax the shoulders,
• Gaze over the front fingertips.
• Draw the tailbone down, keep the low belly firm, and
• Inhale feel that string lift from the top of your head
• (Exit)
• Exhale lower your hands to your hips.
• Lift the rear heel and rotate the foot to face forward.
• Next Inhale Lean forward and step your feet back together.

Question 3

Peaceful Warrior

Answer 3

• Stand with your feet outer hip distance apart.
• Place your hands on your hips.
• Exhale Bend your knees.
• Bend forward from the hips.
• Take a step back with right/left foot into a low lunge stance.
• Press the right/left heel down turning it at a angle.
• Keep the right/left toes pointing forward.
• Inhale Open your hips to the right/left side/wall.
• Bring your front knee directly above your front ankle.
• Keep te right/left leg strong like you are trying to stretch out your matt.
• Next Inhale Extend your arms front to back
• (Entrance From Vira2)
• Next Exhale lower the fingertips on your right/left hand down to rest gentle of your right/left leg
• Inhale Raise your left arm up into a side bend.
• Gaze up at your extended hand
• Relax your shoulder and neck
• (Exit)
• Exhale and lower your left arm
• Bring your hands to your hips.
• Rotate the right foot upraising your heal.
• Next Exhale lean forward and step your feet together at the front of your mat.

Question 4

Parsvakonasana

(Extended Side Angle)

Answer 4

• Stand with your feet outer hip distance apart.
• Place your hands on your hips.
• Exhale Bend your knees.
• Bend forward from the hips.
• Take a step back with right/left foot into a low lunge stance.
• Press the right/left heel down turning it at a angle.
• Keep the right/left toes pointing forward.
• Inhale Open your hips and shoulders to the right/left side/wall.
• Bring your front knee directly above your front ankle.
• Keep te right/left leg strong like you are trying to stretch out your mat.
• Next Inhale Extend your arms front to back
• (Entrance from Vir2)
• Next Exhale Bring life into your legs and lower your left forearm onto your left knee with the palm facing up.
• Draw the left shoulder back.
• Inhale extend your right arm up towards the celing.
• Keep your chest broad and open
• Next Inhale Lift the left side ribs gently twisting them towards the celing.
• Next Exhale Allow the right hand to come down and rest on the hip.
• Press into the left elbow.
• Inhale bring the torso back to vertical.
• Press into the front leg.
• (Exit)
• Raise the back heel and rotate the foot forward.
• Inhale lean forward and bring the fee back together