Tokus New Sequence 1

Question 1

Tadasana

Answer 1

1. Stand with feet together.
2. Bring life into your legs.
3. Draw your tailbone down.
4. Engage your low belly.
5. Exhale Roll your shoulders back and down.
6. Inhale Stand tall and lengthen your spine
7. Imagining there is a string pulling you up from the crown of your head.

Question 2

Urdvha hastasana upward salute

Answer 2

1. Rotate your arms so your palms face forward.
2. Inhale raise your arms up to the side and over your head.
3. Engage the low belly and draw the tailbone down.
4. Keep the spine long and put that string at the top of your head.
5. Exhale Bring your palms together in front if your heart.

Question 3

Squats

Answer 3

1. Move your feet outer hip distance apart
2. Turn your toes out slightly.
3. Exhale Sweep your arms forward for balance and
4. Press your knees out and lower down into a squat
5. Bring your hand to your hips and inhale as you stand up
6. Repeat this 3 times following your own breath.
7. Keep your chest lifted and come down as low as you can keeping your heels on the ground.

Question 4

Urdvha hastasana upward salute

Answer 4

1. Rotate your arms so your palms face forward.
2. Inhale raise your arms up to the side and over your head.
3. Engage the low belly and draw the tailbone down.
4. Keep the spine long and put that string at the top of your head.
5. Exhale Bring your palms together in front if your heart.

Question 5

Virabhadrasana 2

(Warrior 2)

Answer 5

1. Place your hands on your hips.
2. Exhale Bend your knees.
3. Take a big step back with right/left foot into a low lunge stance
4. Check and make sure your front knee is directly over you ankle.
5. Press the right/left heel down toes pointing at a diagonal
6. Inhale Open your hips and shoulder to the right/left side/wall.
7. Keep your legs strong like you are trying to stretch out your matt.
8. Next Inhale Extend your arms front to back
9. Next Exhale relax the shoulders,
10. Gaze over the front fingertips.
11. Draw the tailbone down, keep the low belly firm
12. Inhale feel that string lift from the top of your head

Question 6

Peaceful Warrior

Answer 6

1. Next Exhale lower the fingertips on your right/left hand down to rest gently of your back leg
2. Inhale Raise your left/right arm up into a side bend.
3. Gaze up at your extended hand
4. Exhale Relax your shoulder and neck
5. Next Exhale and lower your left arm
6. Bring your hands to your hips.
7. Rotate the right foot lifting your heal.
8. Next Inhale lean forward and step your feet together at the front of your mat.

Question 7

Virabhadrasana 2 (Left)

(Warrior 2)

Answer 7

1. Place your hands on your hips.
2. Exhale Bend your knees.
3. Take a big step back with left foot into a low lunge stance
4. Check and make sure your front knee is directly over you ankle.
5. Press theleft heel down toes pointing at a diagonal
6. Inhale Open your hips and shoulder to the right/left side/wall.
7. Keep your legs strong like you are trying to stretch out your matt.
8. Next Inhale Extend your arms front to back
9. Next Exhale relax the shoulders,
10. Gaze over the front fingertips.
11. Draw the tailbone down, keep the low belly firm
12. Inhale feel that string lift from the top of your head.

Question 8

Peaceful Warrior

Answer 8

• 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 9

Urdvha hastasana upward salute

Answer 9

1. Rotate your arms so your palms face forward.
2. Inhale raise your arms up to the side and over your head.
3. Engage the low belly and draw the tailbone down.
4. Keep the spine long and put that string at the top of your head.
5. Exhale Bring your palms together in front if your heart.