Village Hot Yoga Flashcards
Learn Verbal instructions for poses. Instructions with counter & complimentary instruction. Use one image with each pose.
1
Q
Child’s Pose
A
Feel most of your weight of your torso drape over your legs as your neck and head rest easily. Adjust the distance between your legs so your weight falls back toward your heels.
- Stretch side body long and press more into your heels and hips.
- Play with the position until you find total ease and then give yourself to it completely.
2
Q
Crescent B
A
Lengthen deep into hip flexor
3
Q
Half Splits
A
Drag heel back
4
Q
Virabhadrasana 2
A
- Search for greater contact with your back foot, and from that grounding, bend your front knee to 90 degrees. Pump the energy up your legs from the arches of your fee, and let this upward force surge through your hips into the your spine. Allow the strong reach of your back arm to draw your upper torso over your back leg.
- Press down into outer edge of back heel keep that and *Move the front thigh parallel to the mat.
- Take the inner thigh of the back leg up
- Move the outer edge of the front leg down towards the earth.
- Your back leg is your home, so let it be the source of your mindfulness and supprt.
5
Q
Chair Pose
Thunderbolt
A
Sit as if you were sitting into a chair
Press into your heels
6
Q
Cat Cow.
A
Shins press down, raise your sitting bones and arch your lower back while you extend your armpits and chest forward. With your hands pressing drop your tailbone and your belly hollows
7
Q
Crescent Warrior
A
Engage muscularly
8
Q
Half Moon (Standing)
A
- Toes and heels touching
- Reaching arms up overhead, interlacing all 10 fingers, releasing the index fingers and crossing thumbs.
- Straightening arms completely, locking the elbows, reaching fingertips for the ceiling, pressing arms against the ears.
- Eyes focused forward, chin is lifted away from the chest.
- Pushing hips to the left and reaching arms up and over to the right.
- Whole body faces forward, stretching the upper body to the right, and simultaneously pressing the hips to the left-creating a beautiful stretching sensation on the left side of the body.
- After 60 seconds come up to center position keeping fingertips reaching for the ceiling, stretching upward and reacing arms to the left while pressing the hips to the right.
- Remmeber to tell beginners to lift chin and lock out elbows.
9
Q
Awkward 1
A
- Stand with your feet 6 inches apart (two fists)
- Raise arms straight out in front of you, parallel to the floor, palms don and fingers together.
- Keeping heels flat on the floor, exhale completely and sit down as deeply as you can (as if you are sitting in an imaginary chair bebind you) working thighs parallel to the floor.
- Keeping weight in the heels, lifting the chest away from the thighs and leaning upper body backward while stretching fingertips toward the mirror in front of you.
10
Q
Awkward 2
A
- Come up slowly with arms in the same position and keep going, raising all the way up onto the toes-locking your knees and squeezing thigh muscles.
- Begin to bend the knees-keeping the heels lifted-sitting down again, spine straight, back flat and stomach sucked in until thighs are parallel to the floor.
- Heels stay as high off the ground as possible, slowly bring it back up to standing, high up on tippy toes then drop heels down.
11
Q
Eagle
A
- Feet together, extend arms up overhead, cross the R arm underneath the left-Keepting the knees bent-lift the right leg high up and over the left.
- Twisting the arms together like ropes, forearms interwined in front of you with no dylight between them.
- Keeping your head up, still facing forward try to pull elbows down toward your chest so your fingertips go below your nose.
- Just like the arms, calves are wrapped around each other, tight like ropes sinking down deeper on the standing leg-leaning the upper body back and squeezing the knees, ankles and thighs.
- Unwind through flying eagles-bringing it back to utkatasana reaching arms up overhead and swinging the L Arm under the right and lifting the L leg high up and over the right.
12
Q
Warrior 3
A
Standing leg strong
13
Q
Standing Head to Knee
A
- Stand upright, feet together, shift the weight into the left foot-focus on lifting your kneecap towards your quadriceps
- Lift the right kee-hip level-ankle, knee, and hip are aligned -creating an upside down L shape with your leg.
- Interlace fingers just below right kneecap on top of right shin.
- ONLY for those students that have a grip on their foot, after the first 30 seconds of the pose, can begin to extend the leg so that it is exactly parallel to the floor and straighten the leg.
- Flexing your foot so that the toes are facing you, simultaneously pushing the heel away from the hip.
- Once both legs are straight (forming a 90 degree angle) lock out both arms and lift the chest.
- Bend the elbows, pointing elbows towars the floor, once the elbows drop below the calf muscles, tuck the chin towards your chest and round your forehead to kneecap.
- Slowly reverse out of the pose same way you went into it-same thing left side.
14
Q
Standing Bow
A
- Lock out the standing right leg
- Bend your left leg at the knee and reach behind you with yoiur left hand and grip the foot from the inside around the ankle.
- The sole of the foot faces up and the right kneecap faces the floor.
- Raising the left arm straight up, fingers reaching for the ceiling, bringing the knees together and stretching up as far as possible.
- Keeping the whole torso and your extended arm in one piece, your upper body moves forward from the hips to the fingertips, until the abdomen is parallel to the floor.
- Simultaneously stretching forward with the arm and kicking with the leg.
- Focusing on your reflection in the mirror, notice if the kicking leg is rotating externally to the side. It should be invisible and behind your body. The lifted arm stays alongside your head.
15
Q
Balancing Stick
A
Extend like a capital letter T
16
Q
Tree
A
- Root down through all 4 corners of the standing leg.
- Focus eyes on a spot that is not moving. Lifting the leg and finding balance on the standing leg.
- Reach down with both hands and grab the lifted foot and bring it as high as you can on the front of your left thigh or hip .
- Ideally the outside of the right foot is the part making contact with the upper leg, not the sole.
- Standing tall, pushing both hips forward, try to move the right knee downward and back toward the wall behind you. Ultimately it is aligned with the other knee.
- Lifting your chest so that your back is nice and straight and strong, hands to heart center.
17
Q
Folding Forehead to Knee
A
- Arms reach up overhead, press the palms and cross the thumbs.
- Tuck your chin towards your chest and round your forehead to your kneecap.
- The outside edges of the pinky fingers press against the floor in front of your foot, with the arms and elbows straight and strong.
- The hips are square and parallel to your mat.
- Gazing to the navel point, hollowing out the belly and rounding the back.
- Bend your front leg enough to get your head to the knee and choke the throat.
- The benefit of this pose is in the compression (activating the thyroid gland) created when the forehead rounds to the kneecap, therefore the emphasis is keeping the forehead to the kneecap and bending the knee as much as needed to keep this connection.
- Reverse out of it the same way you went into it-stacking each and every vertabrae of the spine as you roll up.
