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Hand to Big toe > Warm up > Flashcards

Warm up Flashcards

1
Q

Warm up - Leg raise - extend and twist; use a strap

A

Use strap, raise right leg, float down leg to right, center. float to left. Center. Repeat with left leg

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2
Q

Warm up - Abs - single leg raises

A

Inhale, raise right leg, Exhale bring it down to hover, Inhale raise left leg, Exhale bring down to hover. Repeat 10 total

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3
Q

Warm up - Windshield wiper

A

Bring Knees together, feet mat width apart, let them fall to the left first and then to the right. Repeat.

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4
Q

Warm Up - Bridge x3

A

Bend knees, bring feet in, as close to the seat as possible; palms planted on mat, or under your sacrum. Inhale, Left up, squeeze thighs together; exhale, come down. Repeat x3

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5
Q

Transition to Tabletop

A

Rock back and forth and into tabletop

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6
Q

Warm up Sunbird, extend and crunch

A

Hips stacked on knees; Shoulders staked on wrists, peek to see toes cant be seen. Extend right toes, heels to the sky. Raise right leg. If accessible, raise left arm. Inhale extend, exhale, crunch (Elbow to knee); Repeat 3x. Repeat same on other side.

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7
Q

Warm up - Supported lunge and twist

A

From tabletop - Bring right leg in front, extend arms overhead, supported crescent lunge. Inhale to extend, exhale twist to right, left arm forward, right arm back, palms facing the fireplace wall. Inhale to lengthen, exhale to extend. Inhale to center. Exhale, palms down, back to tabletop. Repeat on other side

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8
Q

Transition to forward fold, and mountain; build in side stretch

A

From Twisted lunge, palms down, bring right leg to meet the left, rise up into forward fold. Hand to shins, blocks or mat. Inhale Half way lift, straight back, exhale forward fold. Inhale Sweep arms up and into slight back bend; exhale arms down, hands into anjali mudra;
Inhale arms up - bend over to the right, feel side stretch, gaze towards your left arm pit. Inhale to center, Exhale bend to your left. Inhale back to center. Breathe. Hands by your side, pressing down and building your roots through your feet. Tadasana; mountain pose.

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9
Q

Sun Sal A x2

A

Inhale - sweep arms up - slight back bend, gaze to hands;
Exhale - forward fold; hands to mat, shin or blocks
Inhale - Half lift, staright back, hands to shins
Exhale - forward fold, plant hands, move into plank;
Inhale to prepare, exhale, knees on mat, lower chest;
Inhale - back intop plank; exhale, knees down, lower your chest; Inhale Into Plank - Last time - exhale, knees down, followed by chest and chin.
Inhale, push forward and up into cobra or updog
Exhale - Hips up, straight arms and legs, chest stretching toward the mat into down dog. fingers spread wise, gripping the mat; heels making their way towards the mat. may not necessarily get there.
Breathe here.
Inhale to prepare, bend your knees;
Exhale, float, step or walk to the front of your mat, into forward fold. Inhale half lft, exhale full forward fold. Inhale sweep arms up and overhead. Exhale hands to heart.
Repeat - One more time

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10
Q

Intention reminder

A

Come back to Intention. Did it change from compassion to non-violence? Does it need to change?

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11
Q

MS1 - Warrior 1

A

Lets make sure our blocks are in front of us at this time.
Crescent - Inhale, Arms raise overhead, Step right foot back, move into crescent lunge; bend your front knee. Knee should be tacked over ankle. Directionally, it should cover your middle toes, peek to see your big toe. Move back foot out so legs are like rail-raod tracks and not one behind the other. Will help with balance as well. Back toes should be pressing into the mat, heels to the sky.
Keep breathing here. Pivot Your back heel down and now you’re a warrior. Back foot should be at a 45 degree angle. Arms stay extended up. Hips square to the front of the room. To make sure you’re not arching your back, tuck your tailbone. If accessible, try a slight back bend and gaze goes up to your hands.

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12
Q

MS1 - Transition to Standing Split

A

Come back to crescent lunge by bringing your toes back up. Inhale, and on your exhale, keeping your front leg bent, lift your back leg, and slowly bending forward, come into standing split. Straight Back, square hips, and hands to blocks. If you’re back in rounding, you need to come up and use blocks. Alignment is more important that going deeper. Breathe here. Your standing leg should ground you down, your extended leg should give your height. Together they help you create balance.
On your next inhale, bend your front knee and bring your raised leg to meet your feet in tadasana.

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13
Q

Intention reminder

A

Breathe and come back to your intention - are you compassionate in your mountain pose?

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14
Q

Repeat MS1 - Warrior 1, Transition to Standing Split, to mountain

A

Starting with Crescent - Inhale arms up, Float your left leg back…come into crescent lunge

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15
Q

MS2 - Warrior 2

A

Inhale, step right leg back into Warrior 2, bend front knee, Knee stacked over ankle, peek and make sure you see your big toe;
Outer edge of your back leg should be parallel to your mats edge.
Press down and engage back leg. Lets see your warrior arms - front and back, palms should be facing down. Gaze towards your front arm, middle fingers.

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16
Q

MS2 - Triangle to Side Angle

A

Inhale to prepare - straighten front leg, reach front arm, hingeing your right hip back….keep reaching until you reach no more. At that point, swing your front arm down to your shin and right arm reached for the sky. Both palms face the wall. Gaze either neutral or towards right arm. Shoulders should be stacked. If back is rounding, back off and give your body compassion. Again, alignment is more precious here than going deeper in the pose.
Inhale back up, into warrior 2. Bend the front knee, and lets see those W2 arms.
Bend your elbow and bring it to the front knee. Bend into Side angle pose, raise right arm straight and up. Don’t fall into your arm resting on your knee. move shoulders down and back, and open your heart. Again is shoulders are rounding, back off so you can have better alignment.
If its part of your practice and accessible to you today, you could either bring your left hand down to the mat, or extend your right hand far out over your head.
Breathe here.
Inhale up back into W2

17
Q

MS2 - Transition into WLFF, FF twists

A

Straighten legs and point toes of both legs towards the gratitude wall - facing the gratitude wall, hands on hips, straight back, bend forward, into a forward fold. Bringing your hand to the mat. If back is rounded, again, use blocks.
Bring hands to the center, Inhale and raise the right hand up into the air. Breathe here.
Exhale, bring the hands down to the center of the mat.
Inhale raise the left hand up into the air.
Exhale both hands down. Hands on hips. Inhale and come up with straight back.

18
Q

MS2 - Transition to W2 on other side

A

Pivot the right leg toes towards the back of the room, and bend your right knee, We are in W2, and the back of the studio becomes the front. Perspective changes everything doesn’t it?

19
Q

MS2 - Transition to Triangle, Side Angle, Back to W2

A

Repeat

20
Q

MS2 - Transition to Goddess, into tadasana

A

Straighten legs and point toes of both legs towards the gratitude wall - facing the gratitude wall, Move heels in so feet are at an angle, toes pointing outwards. Bend knees and squat into Goddess, bring arms up and perpendicular - palms facing the wall. Keep that, and inhale, lift onto your toes, exhale, bring toes down. Do that two more times. Inhale up; exhale, down. Inhale Up, exhale down. Straighten legs, bring arms down, step to the front of the mat, the front of the room. Tadasana, mountain pose. Where is your intention now?

21
Q

MS3 - Peak pose prep - Tree (Vrkshasana)

A

Ground down with both your feet and grow your roots, because we are becoming a Vriksha - vriksha means tree….You could be a sapling, keeping your right toes on the mat for support, and heel to your ankles. Or you could be growing, and the sole of your right foot is pressing against your left calf. Or you’re a well practiced tree and your foot is up on your thigh. Keep pressing your foot against your standing leg and standing leg against your foot. Keeping them tight together helps bring balance.
Hands should be engaged, either straight down like a mountain, hands to your heart or hips, or raise them up.
A tree that’s flexible will weather the winds of change….so sway if you can.
Bring both feet to the mat and shake out the standing leg. We will do the other side now.

22
Q

MS3 - Peak Pose - Hand to big toe

A

Bring your strap by you. Each end in each hand. Pladce your right foot into the strap. Holding the strap ends with your right hand, extend your leg straight up. If a straight leg is not accessible to you today, you can keep your knee bent and hold it up with your right hand.
Slowly, move your extended leg out to the right. Hold for a second, bring it back to center. Bring it back down and shake it out.
Do the same on the other side.
End in mountain pose

23
Q

MS3 - Intention reminder

A

Breathe in your mountain pose. Where is your intention now? Did you show compassion when one side of your body didn’t do as much or the same as the other side?

24
Q

MS3 - Half Sun Sals x3 - move to prone

A

Inhale arms up overhead, Exhale, forward fold, Inhale half lift, Exhale full fold; Inhale arms all the way up, gather that compassion, and exhale hands to heart.

Inhale arms up overhead, Exhale, forward fold, Inhale half lift, Exhale full fold; Inhale arms all the way up, gather that compassion, and exhale hands to heart.

Inhale arms up overhead, Exhale, forward fold, Inhale half lift, Exhale full fold; plant hands on mat, and inhale into plank pose.
Exhale, come all the way down to your belly

25
Q

Back bends - Cobra and locust

A

Palms planted close to your chest, feet are pointed, press down the tops of your feet.
Inhale up into cobra, chest and head, gaze forward.
Exhale bring it all down.
Inhale, up again, pressing up
Exhale, down.
Inhale up, one last time here
Exhale, bring it all down, bring your right cheek down.
Arms go the sides of your body, palms facing up. Forehead to the mat.
Inhale, lift up your hands, chest, legs
Exhale, bring it all down
Inhale up again, arms, chest, legs, keeping the toes pointed, legs squeezing together
Exhale, bring it all down.
Inhale one last time, give it all you got; Exhale down, left cheek to the mat.

26
Q

Cool Down - Childs pose

A

Palms planted on the mat, lift up, push your hips back onto your seat and rest down in child’s pose.
Take a few cleansing breaths here. Inhale deeply, part your lips and sigh it out. Once more. Inhale deeply, sigh it out

27
Q

Cool down - Seated FF

A

Come to your seat, legs straight and extended. Keeping your spine straight, leading with your heart, if you like, use the strap around the ball of your feet.
You can use the strap to bring yourself down as much as accessible. Inhale up, and exhale, you could go deeper. Inhale to lengthen, exhale fold forward. Breathe here. If your breath is compromised, bring yourself back up a bit. Alignment and breath is more important.
Inhale, and come up

28
Q

Cool Down - Butterfly

A

Bend your knees and come into butterfly. Bring the soles of your feet together. Lets flutter our butterflies….and while you flutter, think about compassion and your intention.

29
Q

Cool Down - Sukhasana twists

A

Cross your legs and come into Sukhasana, easy seat.
Inhale arms up, exhale, turn to the right, right hand behind your seat, left hand to your right knee.
Inhale to lengthen, exhale to go deeper.
Inhale, come back to center, exhale twist to the left side, left hand to the back of your seat, right hand to your left knee.
Inhale to lengthen, exhale to go deeper.
Inhale to center and bring your arms down.

30
Q

Cool Down - Shavasana

A

You have now earned your shavasana - lay on your back, props as necessary to make this as comfortable as possible

Hand to Big toe (1 decks)

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