Teaching Methodology Sequence 6

Question 1

Tadasana

Answer 1

• Stand with feet together.
• Bring you life into your legs making them feel strong without locking you knees.
• Bring your Hands Behind your back and clasp your hands together palms facing up.
• Your thumbs should be resting on your tail bone.
• Engage your low belly.
• Stand tall and lengthen you spine.
• Exhale Roll your shoulders back and down.
• Remeber this postition

Question 2

Virabhadrasana 1

(Warrior 1)

Answer 2

• Stand with hips inner hip distance apart.
• Place your hands on your hips.
• Exhale Bend your knees and step back with your right/left foot into a short lunge stance.
• Press the right heel into the ground.
• Point your toes forward at a 45o angle.
• Keep you left/right foot pointing forward.
• Bending the front knee directly over the front ankle.
• Next Exhale Rotate the hip points to the front of the room.
• Inhale bring palms together in front of the heart.
• Exhale engage the low belly
• Draw the tailbone down.
• Imagine a string lifting the crown of your head.
• (Exit)
• Next Exhale bring hands back to hips.
• Raise the right/left ankle and rotate foot coming back into a lunge.
• Exhale lean forward and bring your feet back together.

Question 3

Devotional Warrior

Answer 3

• Stand with hips inner hip distance apart.
• Place your hands on your hips.
• Exhale Bend your knees and step back with your right/left foot into a short lunge stance.
• Press the right heel into the ground.
• Point your toes forward at a 45o angle.
• Keep you left/right foot pointing forward.
• Bending the front knee directly over the front ankle.
• Next Exhale Rotate the hip points to the front of the room.
• (Entrance from Vir 1)
• Inhale clasp the hands together behind the back, palms facing up.
• Roll your shoulder down and back
• Keep the elbows gently bent.
• Next Exhale Bend forward from the hip creases, allow your left/right thigh to catch the left/right side of your torso.
• Rotate the chin towards the chest.
• Inhale Lift your clasped hands off your low back, keeping the elbow bent.
• Exhale making the neck long and open
• (Exit)
• Next Exhale lower your arms back down.
• Inhale raise lift your torse grounding through both feet.
• Bring your hands to your hips
• Raise the right/left ankle and rotate the foot coming back into a lunge.
• Exhale lean forward and bring your feet back together.

Question 4

Parsvottanasana

(Pyramid Pose)

Answer 4

• Bring your block to the outside of both of your feet.
• Stand with hips inner hip distance apart.
• Place your hands on your hips.
• Exhale Bend your knees and step back with your right/left foot into a short lunge stance.
• Press the right heel into the ground.
• Point your toes forward at a 45o angle.
• Keep you left/right foot pointing forward.
• Bending the front knee directly over the front ankle.
• Next Exhale Rotate the hip points to the front of the room.
• Put that string at the top of your head
• Inhale Straighten the front leg without locking the knee.
• Exhale Keeping the string at the top of your head. Fold forward from the hip creases over the front leg.
• Draw the left/right hip back.
• Place your hands on the blocks.
• Keep you chest broad and press down through the legs.
• Inhale Bring your hands to your hips, bend your front knee and press into you legs and you bring your torse back up.
• (Exit)
• Rotate your back foot so the heel is up.
• Inhale bend forward and step your feet together.
• Come back to Tadasana.