Yoga Cues Flashcards
Chaturanga
From plank
As elbows bend they track lightly behind the shoulder and without squeeZing in the sides and without splaying outward
Press firmly into palms and index fingers equally
Keep your neck neutral and Gaze down
Until elbows are about 90 degrees
Cobra.
Updog
Pull your heart forward Micro gentle backbend or Press up through your palms and fingers Keep a micro bend in elbows Press down through the tops of your feet
Downdog
Press the floor away from you as you lift through your pelvis.
As you lengthen your spine, lift your sit bones up toward the ceiling.
Now press down equally through your heels and the palms of your hands.
Firm the outer muscles of your arms and press your index fingers into the floor.
Lift from the inner muscles of your arms to the top of both shoulders.
Draw your shoulder blades into your upper back ribs and toward your tailbone.
Broaden across your collarbones.
Rotate your arms externally so your elbow creases face your thumbs.
Draw your chest toward your thighs as you continue to press the mat away from you, lengthening and decompressing your spine.
Engage your quadriceps.
Rotate your thighs inward as you continue to lift your sit bones high.
Sink your heels toward the floor.
Align your ears with your upper arms.
Relax your head, but do not let it dangle.
Gaze between your legs or toward your navel.
High lunge
Awaken hip flexors and groin Knee bent toward 90 degree angle not allowing knee over toes and keeping it in line with foot High on fingertips Shoulders down and back Heart forward Lengthen spine
Warrior 1
Spin back heel down so it faces 45 degrees to corner of mat
Engage pada bandha
Rotate back hip forward
Inner thigh of back leg rotates back
Hands on hips
Making sure front knee doesn’t go past the front heel
Widening stance if necessary
Deepening
Steady grounding of feet
Internal rotation of back leg while shin is pressing firmly into ground
Mula bandha
Steady energetic lifting through spine and heart center through fingertips
