CLASSIC HOT YOGA SEQUENCE - Deconstructed Poses for Students and Teachers of Hot Yoga

CLASSIC HOT YOGA SEQUENCE - Deconstructed Poses for Students and Teachers of Hot Yoga
CLASSIC HOT YOGA SEQUENCE
      Deconstructed Poses for Students and Teachers of Hot Yoga




                                           By



                       William A. Fleenor, Ph.D., RYT200
                           www.hotyogadujour.com




                                      January 2014




                     Copyright 2012‐14 William A. Fleenor
All rights reserved, including the reproduction in whole or in part in any form whatsoever.
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                  Classic Hot Yoga Class Sequence and Timing Sheet

               Pose                      Sanskrit                     Time In Pose
                                                                  (Longer time in 1st set)
    Standing Deep Breathing             Pranayama                2 sets‐ 6 breath cycles each
1 & 2. Half Moon with Hands to    Ardha Chandrasana with                    2 sets
    Feet Pose                         Padahastasana                  Half Moon: 60/45 sec
                                                                      Back bend: 15 sec
                                                                     Hands to feet: 25 sec
3. Awkward Pose                         Utkatsana                    2 sets ‐10 sec each part
4. Eagle Pose                           Garursana                 2 sets‐ 20 sec each
                                                              (water break at end of pose)
5. Standing Head to Knee Pose          Dandayamana               2 sets‐ 60/30 sec each
                                       Janushirasana
6. Standing Bow Pose             Dandayamana Dhanurasana     2       sets‐ 60/30 sec each 30 Min
7. Balancing Stick Pose               Tuladandasana                    2 sets ‐ 10 sec each
8. Standing Separate Leg         Dandayamana Bibhaktapada              2 sets‐ 30 sec each
   Intense Stretching Pose          Paschimottanasana
9. Triangle Pose                        Trikanasana                  2       sets – 45/30 sec each
10. Standing Separate Leg Head   Dandayamana Bibhaktapada            2       sets – 30/20 sec each
    to Knee Pose                       Janushirasana
11. Tree Pose                            Tadasana                             1    set ‐ 60 sec
12. Toe Stand Pose                    Padangustasana                 1       set ‐ 60 sec       50 Min
13. Dead Body Pose                       Savasana                                     120 c
14. Wind Removing Pose               Pavanamuktasana                 2       sets – 15 sec each part
15. Sit‐up                                Sit‐up                               5‐10      ec
16. Cobra Pose                         Bhujangasana                      2     sets‐ 10 sec each
17. Locust Pose                        Salabhasana               3       sets ‐ 10 sec each part          60
                                                                                                         Min
18. Full Locust Pose                Poorna‐Salabhasana                   3     sets ‐10 sec each
19. Bow Pose                           Dhanurasana                       2     sets ‐ 20 sec each
20. Fixed‐Firm Pose                   Supta Vajrasana                    1     (long) set ‐ 40 sec
21. Half‐Tortoise Pose               Ardha Kurmasana                     2     sets ‐ 20 sec each
22. Camel Pose                          Ustrasana                    1    (long) set – 45 sec 75 Min
23. Rabbit Pose                        Sasangasana                       2     sets ‐ 25 sec each
24. Head to Knee Pose                  Janushirasana          1 (long) set ‐ 40 sec each leg
                                                            (No Savasana between next pose)
25. Intense Stretching Pose          Pachimottanasana                 1 set ‐ 30 sec
26. Spine Twisting Pose            Ardha Matsyendrasana                        1 set ‐ 40 sec      85 Min
    Blowing in Firm Pose                Kapalbhati                   2       sets‐60 breath cycles
                                                                                  (slow/fast)
    Final Dead Body Pose                 Savasana                              120 sec          90 Min
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Breathing Pose 1: Pranayama Breathing (Standing Deep Breathing)                 Duration: 2 sets
                                                                                        6 breath cycles each
Begin: (Tadasana)
    1. Feet together with toes touching; Heels slightly apart; Hips and         EFL & Pose Helpers:
        shoulders square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on          1. Slow your movement.
        yourself in the mirror; Palms facing forward; Breathe.                      2. Keep fingers against jaw.
Set‐up: (Detailed)                                                                  3. Keep your spine straight.
    1. Hips and shoulders square to the mirror; engage legs.                        4. Relax your shoulders.
    2. Interlock your fingers together in front of your chest.                      5. Keep lower body engaged.
    3. Bring hands up and glue under chin.                                          6. At a count of 3, elbows
    4. Chin parallel to mat.                                                           should be in a “T” shape.
    5. Elbows touching in middle chest; shoulders down.                             7. At a count of 6, elbows
    6. Open mouth; exhale stale air out of lungs.                                      should be in a “V” shape.
    7. Inhale through nose; lifting elbows up; pressing chin into hands.
    8. Take your time; count of 6 seconds; take a sip at top.                   *Benefits:
    9. Open your mouth.                                                            1. Prepares you for the rest of
    10. Exhale ‐ making an Ahhh sound (like trying to fog‐up a mirror or like           class by bringing stillness to
        the sound of a hair dryer).                                                     the mind;
    11. Simultaneously, coordinating rolling head and neck back and bringing       2. Increases lung capacity;
        elbows together.                                                           3. Strengthens the diaphragm.
    12. Take your time; count of 6 seconds.                                        4. Increases shoulder, wrist and
    13. Keep elbows up and away from chest.                                             neck flexibility.
    14. Repeat 10 times per set for 2 sets.                                        5. Improves coordination.
    15. Finish blowing out with your elbows up and away from your chest.
    16. Release arms down – Tadasana.                                           Miscellaneous information:

    Set‐Up    (Abbreviated ‐ Inhale)                                                1. Prana = universal life force;
        1.    As you inhale through the nose.                                          vital energy; power; present
        2.    Lift your elbows up.                                                     in all things.
        3.    Pressing your chin into your fingers.                                 2. Ayama = regulation of Prana;
        4.    Keeping your shoulders down and legs straight.                           paying attention to the cycle
        5.    Keep your chin down parallel.                                            of breathing.

    Set‐up: (Abbreviated ‐ Exhale)
        1.  Open mouth; Exhale, blow out stale air.
        2.  Bring your wrist, forearm and elbows together.
        3.  Keep shoulders down.
        4.  Head and neck roll backward.
        5.  Walk your eyes across the ceiling.
        6.  Finish blowing out with your elbows up and away from your
            chest.
         7. Release arms down.
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                                                                              Duration: 2 sets
Poses 1 & 2: Ardha Chandrasana (Half Moon Pose)                                             60/45 sec
Begin: (Tadasana)
    1. Feet together with toes touching; Heels slightly apart; Hips and       EFL & Pose Helpers:
        shoulders square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on        1. Lock out your legs.
        yourself in the mirror; Palms facing forward; Breathe.                    2. Push your opposite hip out.
Set‐up: (Detailed)                                                                3. Keep palms together.
    1. Hips and shoulders square to the mirror.                                   4. Relax your shoulders.
    2. Engage your legs; squeeze your bottom; push your hips forward; suck        5. Keep your chin up so you can
        in your stomach.                                                              see your throat in the mirror.
    3. Inhale; arms up over your head; hands in prayer position.                  6. Notice when you lift your
    4. Interlock fingers; release index fingers; cross thumbs.                        chin up how much easier it is
    5. Relax the shoulders; bending elbows if necessary.                              to breathe.
    6. Warm‐up; inhale your chest up/spine up.                                    7. Keep weight on heels.
    7. Exhale, move your body to the right and left 4 or 5 times.                 8. The more you stretch up your
    8. Keep weight on your heels; move hips in opposite direction.                    spine, the more space you
    9. Come back to center.                                                           create to come down further.
    10. Ensure your hips and shoulders are square to the mirror;                  9. Notice as you push your
    11. Chin‐up; chest‐up; shoulders down and relaxed; arms slightly to the           opposite hip out to the side,
        back.                                                                         how you deepen the stretch.
    12. Engage your legs; squeeze your bottom; push your hips forward; suck       10. You should look like a “Half
        in your stomach.                                                              Moon.”
    13. Inhale, chest up/spine up.
    14. Exhale; lift your arms up, out and over to the right (left).          *Benefits:
    15. Move hips in opposite direction.                                         1. All four parts deliver deep
    16. Constantly checking alignment in the mirror.                                  stretching to the spine.
    17. Inhale your arms back up to center.                                      2. Helps increase focus and
    18. Repeat opposite side (second set same as the first).                          endurance.
                                                                                 3.
     Set‐Up (Abbreviated)
     1. Inhale arms up                                                        Miscellaneous information:
     2. Prayer grip; squeeze head; shoulders down.                               1. Measure twice, Cut Once.
     3. Lock legs; push hips toward mirror
     4. Arms back; chin up; weight on heels.
     5. Inhale lengthen;
     6. Exhale lift your arms up, out and over to the right/left
     7. Keep your arms, back and chin up and weight on heels.
     8. Move hips to opposite side.
     9. Keep hips and shoulders square to mirror.
     10. Try and develop more depth in the stretch.
     11. Inhale arms up.
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Poses 1 & 2: Ardha Chandrasana (Back Bend Pose)                                  Duration: 2 sets
                                                                                              15 sec each
Begin:
    1. Arms up; Fingers interlocked (and pointing back); Feet together with      EFL & Pose Helpers:
        toes touching; Heels slightly apart; Hips and shoulders square to            1. Keep weight on heels.
        mirror; Chin‐up; Chest‐up; Eyes open; Focus on yourself in the mirror;       2. As your eyes look back,
        Palms facing forward; Breathe.                                                  notice how your body will
Set‐up: (Detailed)                                                                      follow.
    1. Relax your shoulders; bending elbows if necessary.                            3. As you lift your hips up, and
    2. Inhale; engage your legs; squeeze your bottom; push your hips                    push your heels into the
        forward; suck in your stomach.                                                  floor, notice the intense
    3. Exhale; slowly drop your head back onto soft shoulders.                          stretch in the back of your
    4. Slowly reach back; go back; stretch back; looking back as far as                 legs.
        possible.
    5. Inhale your arms back up; head coming up last.                            *Benefits:
    6. Hands in prayer position.                                                    1. Compression of the back
    7. Repeat during second set.                                                    2. Stretch for the front
                                                                                    3. Opens your chest, heart and
      Set‐up (Abbreviated)                                                               lungs.
      1. Inhale
      2. Engage legs; push hips forward.
      3. Exhale; drop head back
      4. Reach back
      5. Inhale arms back up.
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Poses 1 & 2: Pada Hastasana (Hands to Feet Pose)                                  Duration: 2 sets
                                                                                               25 sec each
Begin: (Tadasana)
    1. Arms up; Finger interlocked; Feet together with toes touching; Heels       EFL & Pose Helpers:
        slightly apart; Hips and shoulders square to mirror; Chin‐up; Chest‐up;       1. You’ve just exited your first
        Eyes open; Focus on yourself in the mirror; Breathe.                             major backbend, so now you
Set‐up: (Detailed)                                                                       will do a forward bend.
    1. Separate hands to shoulder width; palms forward.                               2. Notice how the stretch
    2. Engage your legs; squeeze your bottom; push your hips forward; suck               travels the entire backside of
        in your stomach.                                                                 the body from your heels
    3. Inhale stretch‐up                                                                 through your hips and down
    4. Exhale; hinge at the hips; bring hands palms flat to floor.                       the entire spine.
    5. Bend knees as necessary to keep lower back straight.                           3. Keep trying to climb your
    6. For warm‐up, walk hands forward to extend legs.                                   body down to gain even
    7. Shift weight from one heel to the other (3 seconds each).                         more.
    8. Walk hands back to feet.                                                       4. Notice as you pull against
    9. Keep bending knees as necessary.                                                  your feet, you exert an equal
    10. Bring your hands around your calves and slide down to heels.                     downward force with your
    11. Place fingers under heels – pointing forward.                                    toes.
    12. Glue stomach to upper thighs.
    13. Inhale; Keeping weight in toes; body glued to legs.                       *Benefits:
    14. Exhale; lift your hips up.                                                   1. You get a great stretch to the
    15. Inhale; pull with your biceps.                                                    back side of your body and
    16. Try to lock‐out your legs.                                                        legs.
    17. Repeat – exhale lift up; inhale pull.
    18. Keep rolling your weight into your toes.
    19. Release; hang for a moment; straighten legs.
    20. Inhale coming back up to center; head coming up last;
    21. Exhale; arms down into Tadasana.
    22. Ready for Utkatsana (Awkward Pose).

      Set‐Up (Abbreviated)
      1. Separate hands; palms forward.
      2. Engage legs; push hips forward.
      3. Hinge at hips; bend knees.
      4. Warm up stretch.
      5. Glue body to legs.
      6. Fingers under heels.
      7. Pull with biceps.
      8. Lift hips up.
      9. Release.
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Pose 3: Utkatsana (Awkward Pose – Part 1)                                           Duration: 2 sets
                                                                                                 10 sec each
Begin: (Tadasana)
    1. Feet together with toes touching; Heels slightly apart; Hips and             EFL & Pose Helpers:
        shoulders square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on              1. Notice how your ankles open
        yourself in the mirror; Palms facing forward; Breathe.                             and the shins and calves
Set‐up: (Detailed)                                                                         stretch as you push your
    1. Step out to the right hip distance; feet parallel; heels square to mirror.          knees to the mirror.
    2. Inhale arms up in front; shoulder height; parallel to floor and each             2. Notice as you bring the
        other; shoulders down and back.                                                    weight back onto your heels
    3. Fully extend and engage your arms and hands.                                        lifts the chest up.
    4. Head up; chin up.                                                                3. Notice how you can further
    5. Inhale; reengage arms; suck in stomach.                                             energize your arms by
    6. Exhale; sit down; bottom out;                                                       pressing your little fingers
    7. Thighs parallel to floor; feet flat.                                                against you ring fingers.
    8. Keep knees, feet, and legs all parallel.                                         4. As you pull your shoulders
    9. Arch the spine.                                                                     down and back, feel your
    10. Weight on heels; lift toes.                                                        spine lengthen.
    11. Chin‐up; chest‐up; bottom up.
    12. Release; inhale up; keep arms fully extended.                               *Benefits:
    13. Ready for Part 2.                                                              1. Hip and ankle opener
                                                                                       2. Strengthens the big muscles
      Set‐Up (Abbreviated)                                                                  in the arms and legs
      1. Step out to the right hip distance                                            3. Calls for great stamina and
      2. Inhale arms up to shoulder height and parallel                                     focus.
      3. Fully extend and energize arms and hands
      4. Exhale sit down; bottom out and up.                                        Miscellaneous information:
      5. Chin up; chest up.                                                            1. The goal of this pose is to get
      6. Wight on heels.                                                                    your thighs as parallel to the
      7. Release; inhale up; keep arms extended.                                            mat as possible.
      8. Ready for next Part.
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Pose 3: Utkatsana (Awkward Pose – Part 2)                                       Duration: 2 sets
                                                                                              10 sec each
Begin: (Utkatsana – part 1)                                                     EFL & Pose Helpers:
    1. Feet apart hip distance; arms extended parallel to floor and each        1. Notice how you can further
        other; palms down; keep knees, feet and legs parallel; hips and heels       energize your arms by pressing
        square to mirror; shoulders down and back; head up; chin up; chest          your little fingers against you ring
        up.                                                                         fingers.
                                                                                2. Notice how you can improve your
Set‐up: (Detailed)                                                                  balance by not sitting down as
    1. Inhale; come up on top of toes; lifting heels up as high as possible.        far.
    2. Re‐energize arms and hands.                                              3. Notice the more your move your
    3. Head up; chin up; shoulders down.                                            heels forward the more you feel
    4. Exhale, slide your back down an imaginary wall.                              a stretch in your feet.
    5. Keep thighs just higher than knees.                                      4. The more you lift your heels up,
    6. Heels up as high as possible.                                                the easier it is to balance in this
    7. Legs parallel; push into toes.                                               posture.
    8. Head up; chin up; shoulders down.                                        5. Notice how you can further
    9. Breathe.                                                                     energize your arms by pressing
    10. Release; inhale up; keep arms fully extended.                               your little fingers against you ring
    11. Exhale; lower your heels back to the mat.                                   fingers.
    12. Ready for part 3.
                                                                                *Benefits:
      Set‐Up (Abbreviated)                                                         1. Hip and ankle opener
      1. Inhale; come up on toes.                                                  2. Strengthens the big muscles
      2. Re‐energize arms and hands.                                                    in the arms and legs
      3. Exhale, slide body down wall.                                             3. Calls for great stamina and
      4. Keep thighs just higher than knees.                                            focus.
      5. Keep heels as high as possible.
      6. Push into toes.                                                        Miscellaneous information:
      7. Release, inhale body up; keep arms extended.                              1. The goal in this pose is to lift
      8. Exhale; lower heels back to mat.                                               your heels up as high as you
                                                                                        can, but remain balanced. If
                                                                                        you fall out, then do not sit
                                                                                        down as far.
9

Pose 3: Utkatsana (Awkward Pose – Part 3)                                       Duration: 2 sets
                                                                                             10 sec each
Begin: (Utkatsana – part 2)                                                     EFL & Pose Helpers:
    1. Feet apart hip distance; arms extended parallel to floor and each            1. Notice how you can further
        other; palms down; keep knees, feet and legs parallel; hips and heels          energize your arms by
        square to mirror; shoulders down and back; head up; chin up; chest             pressing your little fingers
        up;                                                                            against you ring fingers.
                                                                                    2. The more you press your
Set‐up: (Detailed)                                                                     thighs and knees together,
    1. Squeeze knees together.                                                         the easier it is to come up or
    2. Allow heels to come up off of the mat creating a small gap.                     down.
    3. Inhale, lift up chest and lengthen spine.
    4. Re‐energize arms and hands.                                              *Benefits:
    5. Head up; chin up; shoulders back.                                           1. Hip and ankle opener.
    6. Exhale; slowly slide your back down an imaginary wall to your own           2. Strengthens the big muscles
        personal count of ten.                                                          in the arms and legs.
    7. Hips coming within an inch, or so, from of the heels.                       3. Calls for great stamina and
    8. Keep heels slightly up; knees and inner thighs tightly squeezed                  focus.
        together.
    9. Keep head up, chin up, chest up; shoulders down and back.                Miscellaneous information:
    10. Breathe.                                                                   1. The goal of this pose is to
    11. Release; inhale body up as slow as possible; keep arms extended.                build strength and
    12. Exhale; lower heels back to the mat; separate knees.                            endurance.
    13. Arms down; right foot back to center; Tadasana.
    14. Ready for Garursana (Eagle Pose).

      Set‐Up (Abbreviated)
      1. Inhale; re‐energize arms and hands.
      2. Exhale, squeeze knees and thighs together; slightly lifting heels.
      3. Slide body down wall.
      4. Keep hips just above heels
      5. Release, inhale body up;
      6. Arms down; right leg back to center.
10

Pose 4: Garursana (Eagle Pose)                                                     Duration: 2 sets
                                                                                                20 sec each
Begin: (Tadasana)                                                                  EFL & Pose Helpers:
    1. Feet together with toes touching; Heels slightly apart; Hips and                1. Notice how your balance
        shoulders square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on                improves as you press your
        yourself in the mirror; Palms facing forward; Breathe.                            upper leg onto your lower
Set‐up: (Detailed)                                                                        leg.
    1. Inhale arms up over head; hands together in prayer.                             2. Notice how sliding your foot
    2. Exhale; swing arms down and wrap right (left) arm under left (right).              down the back of the calf
    3. Cross above the elbows and below the wrists.                                       allows you to sink further.
    4. Bring hands together in prayer position in front of face; keep lower            3. Try to be the shortest person
        spine straight.                                                                   in the room.
    5. Pull shoulders down; elbows down and close to abdomen.                          4. Notice the more you pull
    6. Square hips to mirror; focus eyes in mirror.                                       your arms down, the more
    7. Inhale suck in stomach.                                                            you feel the stretch through
    8. Exhale sit down; chest‐up; chin‐up; feet flat; bottom down.                        your neck and shoulders.
    9. Lift right (left) leg over and around the left (right) leg.                     5. The more your chin and chest
    10. Wrap the right (left) foot around the left (right) calf.                          are up, your breathing
    11. Arch the spine; and sit down more; pull down elbows.                              becomes easier.
    12. Keep hips square to the mirror; palms together; elbows down.
    13. Sit down more; slide the right (left) foot down the back of left (right)   *Benefits:
        calf.                                                                         1. Good for opening ankles,
    14. Release; uncross legs; inhale body up; bring arms up over head.                    knees, wrists and shoulders.
    15. Second half: Repeat steps 2 – 14.                                             2. Creates a deep stretch
    16. Second set: Repeat steps 1‐14.                                                     through shoulders and hips.
    17. Last set – Release ‐ exhale arms to the side; Tadasana.
    18. Water break (10‐20 sec).                                                   Miscellaneous information:
    19. Ready for Dandayamana Janushirsana (Standing Head to Knee Pose).              1. Maintaining proper hip
                                                                                           alignment is the key to this
      Set‐Up (Abbreviated)                                                                 position.
      1. Inhale arms up.
      2. Exhale swing right (left) arm over left (right) arm.
      3. Bring hands together in prayer position; in front of nose.
      4. Elbows down; hips square to mirror.
      5. Exhale; sit down.
      6. Lift right (left) leg over the other; foot wrapped around back of
          calf.
      7. Sit down; arch spine; slide foot along back of calf.
      8. Keep hips square; hands in front of face; elbows down.
      9. Release – Tadasana.
11

Pose 5: Dandayamana Janushirsana (Standing Head to Knee Pose)                       Duration: 2 sets
                                                                                               60/30 sec each
Begin: (Tadasana)                                                                   EFL & Pose Helpers:
    1. Feet together with toes touching; Heels slightly apart; Hips and                 1. The more you lock‐out your
         shoulders square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on                standing knee, the better
         yourself in the mirror; Palms facing forward; Breathe.                            your balance will become.
Set‐up:                                                                                 2. I wonder if lifting your head
Part 1 (Stay in Part 1 of set 1 for Full 60‐seconds)                                       and chin up will improve your
    1. Engage both legs; lock the standing knee.                                           breathing?
    2. Inhale; suck in stomach; engage core; lift right (left) leg up.                  3. Notice as you interlock and
    3. Thigh parallel; flex foot back.                                                     press only your fingers
    4. Head‐up; Chin‐up parallel to floor; hips and shoulders square to                    together, the stronger the
         mirror.                                                                           grip.
    5. Proceed on only if standing leg is locked‐out.                                   4. The more you lock out your
    6. Pull back on flexed foot and push out heels.                                        standing leg, the more you’re
    7. Round over and pick up the ball of your foot with loosely interlocked               strengthening your
         fingers only (no thumbs).                                                         quadriceps.
    8. Interlocked fingers should just be a cradle – minimal weight in hands.           5. I wonder what you need to
    9. Release – coming back up in reverse order.                                          do to lock‐out your standing
    10. Prepare for second set – take alignment inventory.                                 leg.
    11. If your standing leg was locked for the full 60‐seconds on the first set,
         then proceed onto Part 2 in second set.                                    *Benefits:
Part 2 (2nd set starts after Part 1 setup – 30 seconds)                                1. Strengthens the big muscles
    1. Inhale; lift chest up; straighten spine.                                             of the legs.
    2. Kick out lifted foot to hip level.                                              2. Developing balance and
    3. Head‐up; Chin‐up parallel to floor; hips and shoulders square to                     stamina.
         mirror.
    4. Keep standing leg locked‐out.                                                Miscellaneous information:
    5. Fully extend (lock‐out) lifted leg.                                             1. For this pose, your arms are
    6. Proceed to part 3 only if both legs are locked‐out.                                  NOT active.
Part 3 (10 seconds)                                                                    2. Keep the spine protected by
    1. Bend arms and elbows down; relax your wrists.                                        engaging your core.
    2. Elbows hug your calves.                                                         3. This pose requires a
    3. Chin‐up; chest‐up; hips and shoulders square to mirror.                              controlled steady breath,
    4. Keep standing leg locked.                                                            calm and still body, and
Part 4 (5 seconds)                                                                          therefore a calm mind.
    1. Inhale; tighten core.                                                           4. You must remove your ego
    2. Roll forward; tuck in chin; eyes looking down.                                       from the equation – only go
    3. Touch head to knee.                                                                  as far as you can maintain a
+++++++++++++++++++++++++++++++                                                             good foundation.
    12. Final Release ‐ coming back up in reverse order; Tadasana
    13. Ready for Dandayamana Dhanurasana (Standing Bow Pose).
12

Pose 6: Dandayamana Dhanurasana (Standing Bow Pose)                                  Duration: 2 sets
                                                                                                60/30 sec each
Begin: (Tadasana)                                                                    EFL & Pose Helpers:
    1. Feet together with toes touching; Heels slightly apart; Hips square to            1. As you kick up and back,
        mirror; Chin‐up; Chest‐up; Eyes open; Focus on yourself in the mirror;              notice the curve increase and
        Palms facing forward; Breathe.                                                      your body arching.
Set‐up: (Detailed)                                                                       2. The higher you lift your
    1. Engage both legs; lock the left (right) knee.                                        chest, the greater will be the
    2. Rotate right (left) arm 90 degrees outward.                                          stretch along the front side of
    3. Bend right (left) leg up and grab the inside of right (left) foot or ankle.          your body.
    4. Keep the 5 fingers on the inside of your foot.                                    3. Kick your body into a
    5. Square hips to mirror.                                                               parabolic curve.
    6. Inhale left (right) arm up vertical overhead; palms facing forward.               4. Let your arm become the
    7. Try to keep arm vertical, just behind ear, as long as possible.                      bow.
    8. Chin‐up; chest‐up; hips square to mirror; shoulders down.                         5. Notice your elbow disappear
    9. Inhale and lengthen spine from heel to fingertips.                                   in the mirror as your
    10. Exhale and kick foot into your hand; thigh up to ceiling.                           shoulder is pulled back by the
    11. Keep the arm up as high as possible for duration of pose.                           force of your kick.
    12. Continue kicking – foot back and thigh up; create a parabola in back.            6. Notice that your leg will go
    13. Slowly rotate the parabola around the hip to bring stomach parallel to              higher as you push back
        floor (not a hinging movement of the torso at the hip).                             against your hand.
    14. Try to align shoulders parallel to wall; shoulders pulling in opposite           7. Feel the stretch, from
        directions.                                                                         fingertips to your pointed
    15. Release – coming back up in reverse order.                                          toes.
    16. Prepare for second half/set – take alignment inventory.                          8. What can you do to see your
    17. Final release – coming back in reverse order ‐ Tadasana.                            pointed toes in the mirror?
    18. Ready for Tuladandasana (Balancing Stick Pose).
                                                                                     *Benefits:
      Set‐Up (Abbreviated)                                                              1. Strengthens large muscles of
      1. Engage both legs; lock out right (left) standing knee.                              leg.
      2. Rotate right (left) arm 90 degrees outward.                                    2. Increases circulation to heart
      3. Bend right (left) leg up and grab the inside of foot or ankle.                      and lungs.
      4. Inhale left (right) arm up vertical overhead; palms facing                     3. Opens diaphragm.
          forward.                                                                      4. Improves spine elasticity.
      5. Inhale and lengthen spine from heel to fingertips.                             5. Opens hips, chest, shoulders
      6. Exhale and kick your foot into hand; thigh up to ceiling.                           and arms.
      7. Keep the arm up as high as possible for duration of pose.                      6. Stretches quadriceps.
      8. Continue kicking – foot back and thigh up
      9. Release – coming back up in reverse order; Tadasana.                        Miscellaneous information:
                                                                                        1. This pose, which is a strong
                                                                                             back bend, follows a strong
                                                                                             balancing forward bend (DJ).
13

Pose 7: Tuladandasana (Balancing Stick Pose)                                      Duration: 2 sets
                                                                                               10 sec each
Begin: (Tadasana)                                                                 EFL & Pose Helpers:
    1. Feet together with toes touching; Heels slightly apart; Hips and               1. What can you do to keep the
        shoulders square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on               extended leg hip down?
        yourself in the mirror; Palms facing forward; Breathe.                        2. The more you engage your
Set‐up: (Detailed)                                                                       arms and reach toward the
    1. Step to the back of the mat.                                                      mirror, the stronger your
    2. Inhale arms over head; interlocking fingers, release index finger; cross          alignment will become.
        thumbs.                                                                       3. The more you engage your
    3. Exhale; Engage both legs; hips square to mirror.                                  body, the lighter you will feel.
    4. Inhale; lift your chest up and straighten your spine; engage arms; keep        4. As you strengthen the
        shoulders down.                                                                  standing leg, you will notice
    5. Exhale; right (left) foot steps forward.                                          you can lift the back leg
    6. Bring left (right) foot off the floor slightly – finding your balance.            higher.
    7. Lock both legs; square hips to mirror.                                         5. Notice your balance stabilize
    8. Inhale; lift up chest; engage the core, suck in the stomach.                      as you bring your gaze
    9. Exhale; hinge torso forward around standing leg hip.                              beyond your mat.
    10. As you move body forward, allow back leg to come up.                          6. Feel your body lengthen as
    11. Bring arms, body and legs parallel to the floor.                                 you push your chest through
    12. Try to keep ears between arms.                                                   your shoulders
    13. Eyes forward; chin up; look like a giant letter “T”.
    14. Try to pull yourself apart – feel the stretch; breathe.                   *Benefits:
    15. Release – Inhale reversing out of the pose; keep hands up until end of       1. Opens hips and shoulders.
        each set.                                                                    2. Stretches the latissimus
    16. Exhale arms down; prepare for second set.                                         dorsi.
    17. Final release – Inhale reversing out of the pose; exhale arms down;          3. Flushes out the vessels of the
        Tadasana.                                                                         heart.
    18. Ready for Dandayamana Bibhaktapada Paschimottanasna.                         4. Releases tension.
                                                                                     5. Stretches the entire body,
      Set‐Up (Abbreviated)                                                                from finger tips to the tips of
      1. Step to the back of the mat.                                                     your toes.
      2. Inhale arms over head.
      3. Foot steps forward.                                                      Miscellaneous information:
      4. Lift back leg slightly off mat – balance.                                   1. Do not dive into the pose,
      5. Lock out both legs.                                                              but rather see‐saw into the
      6. Hinge body forward.                                                              pose.
      7. Bring back leg up and arms down parallel to mat.
      8. Look like a giant letter “T”.
      9. Stretch from toes to finger tips.
      10. Balance; breathe.
      11. Release – coming back up in reverse order; keep hands up until
          end of each set.
14

Pose 8: Dandayamana Bibhaktapada Paschimottanasna (Standing Separate               Duration: 2 sets
    Leg Intense Stretching Pose)                                                                30 sec each
Begin: (Tadasana)                                                                  EFL & Pose Helpers:
    1. Back of the mat; Feet together with toes touching; Heels slightly apart;        1. As you pull your heels and
        Hips and shoulders square to wall; Chin‐up; Chest‐up; Eyes open;                  hips lifting up, notice the
        Palms facing forward; Breathe.                                                    more your legs will
Set‐up: (Detailed)                                                                        straighten.
    1. Turn left 90 degrees facing side wall.                                          2. What can you do to ensure
    2. Inhale arms up over head; hands together in prayer position.                       the weight is in your toes?
    3. Exhale step to the right about 3‐4 feet and lower arms to shoulder              3. I’m wondering if you’re
        height and parallel to mat; Palms down.                                           breathing.
    4. Toes slightly pigeon‐toed (except if sciatica or acute lower back pain).
    5. Engage legs and arms; hips square and forward; chin‐up.                     *Benefits:
    6. Inhale; lift‐up your chest and spine.                                          1. Helps facilitate a stretch
    7. Exhale; hinging at the hips – take a slow swan‐dive forward; keep                   along the spine.
        lower back straight.                                                          2. Helps eliminate stress in the
    8. Look at yourself in the mirror as long as possible.                                 neck and shoulders.
    9. Bend your legs if necessary to keep back straight.                             3. Helps repair hamstring
    10. Bring hands to the back of knees and slide down calves to heels.                   injuries.
    11. Insert fingers under each heel; fingers parallel; pinkies touching;
        thumbs outside; elbows pointing up and back.                               Miscellaneous information:
    12. Look forward; chin away from chest – try to straighten spine.                 1. This is a warrior pose
    13. Inhale                                                                             representing power and
    14. Exhale; pull heels with biceps; lift hips up to the ceiling; chin away             strength.
        from chest.                                                                   2. Always keep the back
    15. Start to straighten legs (stop when back rounds).                                  straight, even if it means
    16. Try to touch forehead to the mat; pull chest through legs.                         bending the legs.
    17. Exhale; engage core; release fingers from under heels.                        3. Emphasis is on stretching the
    18. Inhale; slowly reverse out of pose with spine straight and arms out.               back, not straitening the legs.
    19. Exhale arms down and right leg steps back.                                    4. If you manage to get your
    20. Prepare for second set; repeat steps 2‐16); or, final release; Tadasana.           forehead to the floor, then
    21. Ready for Trikonasana (Triangle Pose)                                              set your feet closer together.

      Set‐Up (Abbreviated)
      1. Turn 90 degrees.
      2. Arms up over head; hands in prayer position.
      3. Step to right 3‐4 feet.
      4. Swan dive forward; sucking stomach in; looking forward.
      5. Slide hands down claves to heels.
      6. Insert fingers under heels.
      7. Pull heels with biceps; lift hips up.
      8. Straighten legs.
      9. Touch forehead to mat.
      10. Release – reversing out of pose.
15

Pose 9: Trikonasana (Triangle Pose)                                                Duration: 2 sets
                                                                                              45/30 sec each
Begin: (Tadasana)                                                                  EFL & Pose Helpers:
    1. Back of the mat facing side wall; Feet together with toes touching;             1. Notice the more you stretch‐
        Heels slightly apart; Hips and shoulders square to wall; Chin‐up; Chest‐          up the more you pull through
        up; Eyes open; Palms facing forward; Breathe.                                     your shoulders.
Set‐up: (Detailed)                                                                     2. I wonder what you can do to
    1. Inhale; arms up over head; wide step right (ankles under wrists).                  keep your bent knee vertical.
    2. Exhale; arms down parallel to mat; palms down.                                  3. Become aware that as you
    3. Square hips; turn right foot perpendicular to mirror; left foot slightly           look‐up and stretch‐up, the
        turned inward 10‐20 degrees; heels in one line.                                   more you need to reach
    4. Inhale lengthen torso; Lock‐out back leg; lunge deeply into front leg;             down.
    5. Bring front leg thigh parallel to mat; shin vertical in all dimensions;         4. Notice how continuing to
        knee over ankle.                                                                  breathe normally in this pose
    6. Hips square; palms down; shoulders relaxed; chin up; chest‐up.                     helps you maintain balance
    7. Inhale; turn palms forward; energize your arms.                                    and focus.
    8. Exhale; rotate arms like a windmill; slide lower arm down inside of
        leg until elbow contacts bent knee (no further).                           *Benefits:
    9. Point fingers of lower arm toward mat; push elbow against knee.                1. Creates an active stretch
    10. Turn chin onto shoulder and look through thumb and fingers; rotate                 from your locked leg to your
        shoulder down.                                                                     bent leg opening your hips,
    11. Stretch‐up; reach down; continue to breathe.                                       pelvis and adductors.
    12. Prepare for second part: Inhale; reverse out of pose; turn facing side        2. Improves balance and
        wall; arms parallel; palms forward.                                                endurance.
    13. Square hips; turn right foot perpendicular to back wall; right foot           3. Great cardiovascular
        slightly turned inward 10‐20 degrees; heels in one line.                           exercise.
    14. Inhale; reverse out of pose; turn facing side wall; arms parallel; palms      4. Good for kidneys, thyroid and
        down.                                                                              adrenal glands.
    15. Exhale arms down; right leg steps to back of mat.
    16. Repeat steps 4 – 11.                                                       Miscellaneous information:
    17. Prepare for second set (repeat steps 1 – 11); or, go to final release.        1. Some students may notice
    18. Final release; Inhale; reverse out of pose; arms parallel; palms down.             that one side is easier than
    19. Exhale arms down; right leg steps to back of mat facing wall.                      the other – this is normal.
    20. Tadasana.
    21. Ready for Dandayamana Bibhaktapada Janushirsana.

      Set‐Up (Abbreviated)
      1. Inhale arms overhead; step to right (left);
      2. Exhale arms down parallel to mat; palms down.
      3. Inhale lunge right (left) leg down.
      4. Exhale; rotate palms forward.
      5. Inhale windmill arms down; slide lower arm down; elbow
          touching knee.
      6. Stretch‐up; reach down.
      7. Release; reverse out of pose.
16


Pose 10: Dandayamana Bibhaktapada Janushirsana (Separate Standing Leg,             Duration: 2 sets
    Head to Knee Pose)                                                                        30/20 sec each
Begin: (Tadasana)                                                                  EFL & Pose Helpers:
    1. Back of the mat facing side wall; Feet together with toes touching;             1. What can you do to square
        Heels slightly apart; Hips and shoulders square to wall; Chin‐up; Chest‐          the hips?
        up; Eyes open; Palms facing forward; Breathe.                                  2. Are your shoulders relaxed?
Set‐up: (Detailed)                                                                     3. What can you do to get your
    1. Inhale; arms up; prayer position; thumbs crossed.                                  chin tightly tucked against
    2. Exhale; step right 2‐3 feet (mat width).                                           your chest?
    3. Turn right foot perpendicular to mirror; left foot turned inward 45             4. Notice when you push your
        degrees; heels in one line.                                                       hands against the floor how
    4. Inhale lengthening torso; chin‐up; chest‐up; square hips to mirror.                your back rounds up.
    5. Exhale; engage core; suck stomach in; tuck chin to chest; curl body             5. Notice how it’s easier to get
        down; keep legs locked as long as you can; keep back foot flat on                 your forehead to the knee
        mat.                                                                              when you are actively
    6. Keep hands in prayer position; elbows squeezing ears.                              pushing the floor away.
    7. Try to touch forehead to knee; bend knee if necessary.
    8. Separate hands on either side of foot, if necessary, for stability.         *Benefits:
    9. Move weight to front leg; keep hips square; drive back foot into mat.          1. Opens lower spine.
    10. Actively push floor away; keep head to knee contact.                          2. Helps with stretching and
    11. Prepare for second part: Inhale; reverse out of pose; arms over head;              relaxing of shoulders, hips
        turn facing side wall;                                                             and hamstrings.
    12. Turn left foot perpendicular to back wall; right foot turned inward 45        3. Good for abdominal organs –
        degrees; heels in one line.                                                        stomach, liver, kidneys,
    13. Repeat steps 4‐10.                                                                 intestines and pancreas.
    14. Prepare for second set (repeat steps 1 – 10); or, go to final release.
    15. Final release; Inhale; reverse out of pose; turn facing side wall; arms    Miscellaneous information:
        parallel; palms down.                                                         1. Paying attention to hips on
    16. Exhale arms down; right leg steps to back of mat; Tadasana.                        entry and exit will help
    17. Ready for Tadasana (Tree Pose).                                                    minimize adjustments.
                                                                                      2. Always keep the opposite hip
      Set‐Up (Abbreviated)                                                                 forward.
      1. Inhale arms overhead; prayer position; thumbs crossed                        3. Hands in prayer position only
      2. Exhale; step to right 2‐3 feet (mat width).                                       if hips are square and back is
      3. Turn front foot perpendicular to mirror; back foot inward at 45                   rounded.
          degrees.                                                                    4. This is an opportunity to
      4. Inhale lengthen torso; square hips to mirror.                                     practice getting the forehead
      5. Exhale; engage core; tuck chin; curl down.                                        to the knee for the standing
      6. Hands from prayer to either side of foot.                                         DJ pose.
      7. Try to touch forehead to knee; bend knee if necessary.
      8. Shift weight forward; hips square.
      9. Actively push floor away.
      10. Release; reverse out of pose.
17

Pose 11: Tadasana (Tree Pose) with Padangustasana (Toe Stand)                      Duration: 1 set
                                                                                                    60 sec
Begin: (Tadasana)                                                                  EFL & Pose Helpers:
    1. Back of the mat facing side wall; Feet together with toes touching;             1. Inhale; grow your tree by
        Heels slightly apart; Hips and shoulders square to wall; Chin‐up; Chest‐          stretching your torso up to
        up; Eyes open; Palms facing forward; Breathe.                                     the sun.
Set‐up: (Detailed)                                                                     2. Exhale; ground your tree by
    1. Turn facing mirror; come to middle of mat.                                         planting your roots deeper
    2. Roll shoulders down and back.                                                      into the ground by pushing
    3. Lock out your left (right) leg – do not shift weight.                              your heels down.
    4. Inhale; bend right (left) leg up; slide right (left) hand down the leg to       3. Notice as the standing knee is
        the ankle;                                                                        engaged, the more the knee
    5. Bring the right (left) foot up to the left hip and deposit into the left           cap is lifted.
        (right) hand; hold foot from underneath with all fingers together.             4. As you inhale notice how the
    6. Try to position the lifted foot directly below the belly button.                   spine stretches.
    7. Allow right (left) knee to be pulled by gravity.                                5. Notice how your hips open as
    8. Inhale; lift right (left) foot with left (right) hand; push down and back          gravity pulls your knees
        with knee.                                                                        down.
    9. Exhale; push hips forward; squeeze bottom; suck‐in stomach.                     6. Try to be the tallest tree in
    10. Square hips to mirror; chin‐up; chest‐up.                                         the room.
    11. Try to bring lifted knee in line with standing knee.
    12. Inhale; lengthen your torso; grow taller.                                  *Benefits:
    13. Exhale; push heel into mat; press top leg into bottom leg.                    1. Great hip and knee openers.
    14. Bring right (left) hand into Namaskar; only bring second hand up if           2. Stretches latissimus dorsi
        lifted heel is underneath and in line with and under belly button.                 muscle.
    15. Continuously take alignment inventory.                                        3. Strengthens the large
    16. Release – let go of foot and gently lower to Tadasana.                             muscles of the legs.
    17. Ready for Padangustasana (Toe Stand).                                         4. Increase balance and focus.
    18. If no toe stand, then repeat tree pose at same time as toe stand.
                                                                                   Miscellaneous information:
      Set‐Up (Abbreviated)                                                            1. This is an active pose.
      1. Turn right 90 degrees facing mirror; come to middle of mat.                  2. Make sure you never go
      2. Lock‐out right (left) leg.                                                        beyond mild discomfort to
      3. Externally rotate left (right) hand.                                              excruciating pain.
      4. Bend up right (left) leg; slide right (left) hand down leg.                  3. Protect your knees at all
      5. Deposit right (left) leg in hand.                                                 times!
      6. Allow lifted knee to be pulled down by gravity.
      7. Lift right foot; push hip forward.
      8. Square hips.
      9. Hands into Namaskar.
      10. Grow tree.
      11. Release.
18

Pose 12: Padangustasana (Toe Stand)                                                 Duration: 1 set
                                                                                                    60 sec
Begin: (Tadasana)                                                                   EFL & Pose Helpers:
    1. Back of the mat facing side wall; Feet together with toes touching;              1. Notice the more you engage
        Heels slightly apart; Hips and shoulders square to wall; Chin‐up; Chest‐           the core, the easier it is to lift
        up; Eyes open; Palms facing forward; Breathe.                                      off the heel.
Set‐up: (Detailed)                                                                      2. As you focus your gaze, you’ll
    1. Lock‐out standing leg; square hips and shoulders.                                   notice your balance will
    2. Roll shoulders down and back.                                                       stabilize.
    3. Lock out your left (right) leg – do not shift weight.
    4. Inhale; bend right (left) leg up; slide right (left) hand down the leg to    *Benefits:
        the ankle.                                                                     1. Opens sacroiliac joints.
    5. Bring the right (left) foot up to the left hip and deposit into the left        2. Increase strength and
        (right) hand; hold foot from underneath with all fingers together.                  endurance in large muscles
    6. Try to position the lifted foot on opposite thigh.                                   of the legs.
    7. Inhale; release lifted foot; try to keep lifted leg from sliding down, and      3. Enhances focus and balance.
        then bring both hands into Namaskar.
    8. Exhale; engage core; suck in stomach; hinge body forward at hips             Miscellaneous information:
        toward floor; keep standing leg lock‐out.                                      1. Goal is to have both knees in
    9. Hang hands in front for a second or two; chin away from chest.                       line parallel to floor while
    10. If no lower back or knee pain, then bring finger tips to floor.                     balancing on heel.
    11. Bend leg; lift heels off of mat; let hands take weight.                        2. Try to hover over the top of
    12. Sit on or hover over heel; try to maintain space between heel and                   the heel for better balance.
        bottom.
    13. Bring each arm to either side of hips while balancing on heel.
    14. Keep focus on the mat 3 – 4 feet in front.
    15. Chin‐up; chest‐up; back straight.
    16. Lift one hand at a time into Namaskar position.
    17. Balance.
    18. Toe Standers release – reverse out of toe stand pose.
    19. Release – all release out of tree pose; Tadasana.
    20. Ready for Savasana (Dead Body/Corpse Pose).

      Set‐Up (Abbreviated) (From Tree Pose)
      1. Inhale; bring both hands into Namaskar; try to keep lifted leg
          from sliding down; lock‐out standing leg.
      2. Exhale; suck in stomach; hinge body forward at hips toward
          floor.
      3. Bring fingertips to floor.
      4. Sit on or hover over heel.
      5. Bring hands back to sides while balancing on heels.
      6. Lift one hand at a time into Namaskar.
      7. Balance.
      8. Release – reverse out of tree pose.
      9. Release – all release out of pose.
19

Pose 13: Savasana (Dead Body/Corpse Pose)                                    Duration: 1 set
                                                                                           2 minutes
Begin: (Tadasana)                                                            EFL & Pose Helpers:
    1. Feet together with toes touching; Heels slightly apart; Hips and          1. Notice how tucking your chin
        shoulders square to mirror; Chin‐up; Chest‐up; Eyes open; Focus on          in allows your cervical
        yourself in the mirror; Palms facing forward; Breathe.                      vertebra to come closer to
Set‐up: (Detailed)                                                                  the mat.
    1. While in Tadasana, acknowledge your efforts; meet yourself in the         2. Notice how your breathing
        mirror.                                                                     calms your heart rate.
    2. Lie down on back; square to the room; feet facing away from mirror
        (while lying down, take a drink of water and make whatever           *Benefits:
        adjustments needed).                                                    1. Calms the body and mind.
    3. Heels together; toes fall out to side.                                   2. Improves relaxation.
    4. Arms relaxed by your side; palms up.
    5. Tuck shoulder blades together and under to lift chest.                Miscellaneous information:
    6. Tuck chin in; soft gaze at a point just above your feet.                 1. The quicker you can get into
    7. Try to get spine flat from coccyx to neck.                                    Savasana, the quicker you
    8. Relax into floor; be in the moment; try not to move around.                   can relax, recover and
    9. Breathe in (belly rises).                                                     rejuvenate.
    10. Breathe out (belly falls).                                              2. This is a wide eye open
    11. Enjoy the gift of breath.                                                    meditation.
    12. Prepare for Pavana Muktasana (Wind Removing Pose)                       3. Observe the breath – is it
                                                                                     cool; is it warm; does it flow
     Set‐Up (Abbreviated)                                                            easily; what’s happening to
     1. Acknowledge self in mirror.                                                  your abdomen?
     2. Lie down on back; feet facing away from mirror.
     3. Heels together; toes fall out.
     4. Arms relaxed next to sides; palms up.
     5. Tuck chin; gaze over tops of feet.
     6. Relax; meditate; re‐energize; rejuvenate.
20

Pose 14: Pavana Muktasana (Wind Removing Pose)                                    Duration: 2 sets
                                                                                            15 sec each part
Begin: (Savasana)                                                                 EFL & Pose Helpers:
    1. Lying down on back; Body square to room; Heels together facing away            1. As you tuck your chin in,
        from mirror; Toes falling out; Arms to the side; Palms facing up; Chin‐          notice your neck flattening
        down; Eyes open and looking over tops of toes; Breathe.                          on the mat.
Set‐up: Single‐leg (Detailed)                                                         2. While you pull back on your
    1. Inhale; engage core.                                                              leg, notice your hips opening
    2. Exhale; bring your right (left) leg up toward chest; bend at the knees.           up – perhaps a bit of a hip
    3. Grab just below knee with interlocked fingers.                                    pinch.
    4. Pull knee to shoulder using biceps; move knee to side to avoid ribcage.        3. I’m wondering if you can pull
    5. Elbows down; shoulders down and flat; pull with biceps.                           harder.
    6. Relax lifted leg, muscles in bottom, hips and pelvis.                          4. Notice how avoiding your rib
    7. Keep left (right) leg extended and flat on mat; foot flexed back                  cage allows you to breathe
        momentarily to help keep calf on mat.                                            easier.
    8. Press chin strongly against neck; look down centerline of body.                5. Notice how you can improve
    9. Draw in abdomen and breathe deeply.                                               traction by pulling the knees
    10. Keep pulling continuously; no interruptions.                                     against the push down of the
    11. Release – Reverse out of the pose allow leg to slowly touch floor.               hips to the floor.
    12. Repeat for second side (steps 1‐11).
Set‐up: Double leg (Detailed)                                                     *Benefits:
    1. Place both palms facing floor.                                                1. Opens hips and pelvis.
    2. Inhale; engage core.                                                          2. Gastrointestinal system;
    3. Exhale; bring both legs up at same time; bending at knees.                         ascending (R), transverse
    4. Bear hug your knees; wrap right (left) arm over the other (reverse on              (Both) and descending (L)
        second set); grab both elbows if possible.                                        colon; stomach and pancreas.
    5. Pull knees toward chest with biceps; squeeze knees together.                  3. Thyroid and parathyroid
    6. Release hips down.                                                                 glands.
    7. Press chin strongly against neck; look down centerline of body.               4. Flattens spine.
    8. Draw in abdomen and breathe deeply.                                           5. Flushes and cleanses the
    9. Keep pulling continuously; no interruptions.                                       muscles of fingers.
    10. Release – Reverse out of the pose allow legs to slowly touch floor at        6. Improves eye muscle tone
        base of bottom and slide straight out.                                            and concentration.
    11. Repeat for second side (steps 1‐9).
    12. Ready for first sit‐up.                                                   Miscellaneous information:
      Set‐Up: Single Leg (Abbreviated)                                               1. Compression of the
      1. Bring Leg up; bend at knee                                                       abdominal area has a flushing
      2. Grab just below knee with interlocked fingers.                                   and cleansing effect on the
      3. Pull with biceps; avoid rib cage.                                                entire gastro‐intestinal
      4. Press chin against neck; look down centerline of body.                           system.
      5. Keep pulling continuously.
      6. Release.
      Set‐Up: Double Leg (Abbreviated)
      1. Place both palms facing floor.
      2. Bring both legs up simultaneously; bear hug knees.
      3. Wrap arms around each other; grab elbows.
      4. Pull knees toward chest with biceps; squeeze knees together
      5. Press chin strongly against neck; look down centerline of body.
      6. Keep pulling continuously.
      7. Release.
21

Pose 15: Sit‐up                                                                   Duration: 5‐ 10 sec
Begin: (Savasana)                                                                 *Benefits:
    1. Lying down on back; Body square to room; Heels together facing away           1. Energizes between floor
        from mirror; Toes falling out; Arms to the side; Palms facing up; Chin‐           poses.
        down; Eyes open and looking over tops of toes; Breathe.                      2. Improves abdominal and
Set‐up: (Detailed)                                                                        core muscle tone.
    1. Place arms overhead; arms and hands shoulder width; palms up.                 3. Improves strength and
    2. Heels together and extended away; flex feet back toward face.                      flexibility.
    3. Lock your knees; engage your thighs.
    4. Inhale; sit‐up to “L” position; partial exhale.                            Miscellaneous information:
    5. Complete exhale by bringing arms down to grab feet; bend knees if             1. Modified sit‐up:
        necessary to keep spine straight.                                                    a. Roll over on right
    6. Fingers pulling back against the balls of flexed feet.                                     arm.
    7. Look forward; chin‐up; chest‐up; spine straight.                                      b. Lift off of floor with
    8. Pull your chest forward through your shoulders.                                            elbow and arms.
    9. Hold stretch for a couple of breaths; pulling back on toes.
    10. Release your arms.
    11. Turn over onto belly facing mirror.
    12. Prepare for Bhujangasana (Cobra Pose).

      Set‐Up (Abbreviated)
      1. Place arms overhead; arms and hands shoulder width; palms up.
      2. Heels together; feet flexed.
      3. Engage legs.
      4. Inhale; double exhale – sit‐up.
      5. Grab toes; chin‐up, chest‐up; looking forward
      6. Pull chest through shoulders.
      7. Release.
22

Pose 16: Bhujangasana (Cobra Pose)                                                  Duration: 2 sets
                                                                                           10 sec each
Begin: (Coming out of 1st sit‐up)                                                   EFL & Pose Helpers:
    1. Turn around and lie down onto belly.                                             1. Notice your knees coming off
Set‐up: (Detailed)                                                                         the floor as you engage your
    1. Square body to room; chin forward on mat; looking in mirror.                        bottom and thighs.
    2. Palms flat on mat at or behind shoulders (hands and arms not engaged             2. Notice the increased lift as
        – balance only).                                                                   you squeeze your body and
    3. Finger tips facing forward; elbows bent up; arms close to sides.                    engage your legs.
    4. Legs are extended in straight line and toes relaxed on mat.                      3. I wonder if you can
    5. Lock legs; squeeze bottom.                                                          momentarily lift your hands
    6. Inhale; look‐up; lift chest up off of mat using back muscles only.                  up off of the mat while your
    7. Do not use arms/hands to lift; use only lower spine to lift.                        chest is lifted.
    8. Shoulders relaxed and down.                                                      4. Notice where your eyes go
    9. Elbows in and up – looks like grasshopper legs.                                     your body tries to follow.
    10. Breathe; looking up toward ceiling; keep toes flat on floor.
    11. Release – lower body down; chin down; neck extended; lift head with         *Benefits:
        arms and turn facing right (left); left (right) ear on mat; arms to side.      1. Strengthens lower back
    12. Repeat for second side/set (steps 1‐11).                                            muscles.
    13. Final release ‐ belly down floor Savasana.                                     2. Increases spinal flexibility.
    14. Prepare for Salabhasana (Locus Pose).                                          3. Stretches thoracic region and
                                                                                            expands rib cage.
      Set‐Up (Abbreviated)                                                             4.
      1. Square body to room; chin forward on mat; looking in mirror.
      2. Palms flat on mat at or behind shoulders (hands and arms not               Miscellaneous information:
          engaged – balance only).                                                     1. Improve mediation by
      3. Finger tips facing forward; elbows bent up; arms close to sides.                   remaining still and softly
      4. Legs are extended in straight line and toes relaxed on mat.                        focusing on the edge of mat.
      5. Lock legs; squeeze bottom.                                                    2. Lower back pain is a sign of
      6. Inhale; look‐up; lift chest up off of mat using back muscles only.                 lower back weakness.
      7. Release.
23

Pose 17: Salabhasana (Locust Pose)                                                Duration: 2 sets
                                                                                         10 sec each
Begin: (Belly Down Floor Savasana)                                                EFL & Pose Helpers:
    1. Lying down on belly; Body square to room; Feet together; Arms to               1. Notice how actively pushing
        sides; Palms facing up; Right ear on mat; Eyes open and gazing at side           away from the floor with
        of mat; Breathe.                                                                 your hands and shoulders
Set‐up for one Leg lift: (Detailed)                                                      allows you to increase the lift
    1. Chin on mat; lift hips up; place arms/hands under body; palms down;               in your legs.
        little fingers touching; elbows pointed toward stomach.                       2. What do you need to do to
    2. Chin forward; eyes looking forward.                                               keep both hips on the floor?
    3. Relax your left (right) leg.
    4. Inhale; lock or extend your right (left) leg.                              *Benefits:
    5. Exhale; lift your locked‐out right (left) leg up; pivot at hip.               1. Strengthens shoulders, arms
    6. Push hands/shoulders to floor; keep hips even.                                     and back muscles.
    7. Lift to 45 degrees; breathe.                                                  2. Increases spinal strength,
    8. Release – slowly and gently lower lifted leg to floor; bring chin to mat           flexibility and circulation.
    9. Repeat for second side.                                                       3. Helps correct tennis elbow.
Set‐up for two Leg lift: (Detailed)                                                  4. Firms buttocks and hips.
    1. Adjust arms and hands firmly under belly; palms down.
    2. Lips on towel; relax shoulders down;                                       Miscellaneous information:
    3. Inhale; lock or extend both legs.                                             1. There may be some pain in
    4. Exhale; lift both locked‐out legs; pivot at hips.                                  wrists, elbows and shoulders
    5. Lift to 45 degrees; breathe.                                                       – this is normal.
    6. Release ‐ slowly and gently lower lifted legs back to floor; turn head
        right (left).
    7. Final release ‐ belly down floor Savasana.
    8. Prepare for Poorna Salabhasana (Full Locus Pose).

      Set‐Up for one leg lift (Abbreviated)
      1. Chin on mat.
      2. Hands under belly; palms down.
      3. Relax left (right) leg.
      4. Engage and lift right (left) leg.
      5. Push hands/shoulders to floor.
      6. Lift to 45 degrees; breathe.
      7. Release.
      Set‐Up for two leg lift (Abbreviated)
      1. Lips on towel.
      2. Hands under belly; palms down.
      3. Engage and lift both legs.
      4. Push hands/shoulders to floor.
      5. Lift to 45 degrees; breathe.
      6. Release.
24

Pose 18: Poorna Salabhasana (Full Locust Pose)                                  Duration: 2 sets
                                                                                       10 sec each
Begin: (Belly Down Floor Savasana)                                              EFL & Pose Helpers:
    1. Lying down on belly; Body square to room; Feet together; Arms to             1. As you walk your fingertips
        sides; Palms facing up; Ear on mat; Eyes open and gazing at side of            away, notice the traction in
        mat; Breathe.                                                                  your shoulders.
Set‐up: (Detailed)                                                                  2. The more you look up, the
    1. Chin forward on mat; throat flat on mat; eyes looking forward.                  higher you will lift up.
    2. Extend arms laterally (“T” position) with palms down; walk fingers           3. The more you engage your
        outward – create traction in shoulders.                                        arms and legs, the higher the
    3. Inhale; engage and lock out both legs together; toes pointed.                   lift.
    4. Exhale; activate and lock out arms to fingertips.                            4. A tight body is a light body.
    5. Inhale; look up and back; lift body and legs up.                             5. What do you need to do to
    6. Balance on the tips of hips.                                                    balance just on your hips?
    7. Squeeze buttocks and shoulders blades together; breathe.
    8. Continue to lift legs and arms; look up and back.                        *Benefits:
    9. Release – slowly and gently lower lifted legs and arms to floor; bring      1. Strengthens shoulders, arms
        chin to mat; turn head right (left);                                            and back muscles.
    10. Final release ‐ belly down floor Savasana.                                 2. Increases spinal strength,
    11. Prepare for Dhanurasana (Floor Bow Pose).                                       stamina, flexibility and
                                                                                        circulation.
      Set‐Up (Abbreviated)                                                         3. Firms buttocks and hips.
      1. Chin forward; eyes forward.
      2. Arms extended in “T”; palms down.                                      Miscellaneous information:
      3. Engage both legs.                                                         1. Goal is to bring head, hands,
      4. Activate arms and fingers.                                                     and feet to same height.
      5. Lift body and legs up.
      6. Look up and back; lift up.
      7. Release.
25

Pose 19: Dhanurasana (Bow Pose)                                               Duration: 2 sets
                                                                                            20 sec each
Begin: (Belly Down Floor Savasana)                                            EFL & Pose Helpers:
    1. Lying down on belly; Body square to room; Feet together; Arms to           1. The more you push your feet
        sides; Palms facing up; Ear on mat; Eyes open and gazing at side of           into your hands the higher
        mat; Breathe.                                                                 the lift.
Set‐up: (Detailed)                                                                2. The more you push your feet
    1. Chin forward; eyes up and forward; bend legs up over bottom; knees             into your hands the more
        together.                                                                     your shoulders will open.
    2. Grab each foot from outside; hook hands around top just below toes.        3. I’m wondering if you can kick
    3. Relax arms and shoulders (hooks only).                                         back higher.
    4. Inhale; look up.                                                           4. Can you actually see your
    5. Exhale; kick feet and knees back; create traction from shoulders to            toes (not a reflection in the
        hands.                                                                        mirror)?
    6. Squeeze bottom; kick back; keep knees together; yield and roll forward     5. Notice as you release your
        just below rib cage – look like a wheel.                                      tension how your stretch
    7. Kick‐up; look‐up; breather normally.                                           deepens.
    8. Release – keep hands in position; slowly and gently lower lifted legs;     6. Allow yourself to roll forward
        bring chin to mat; hands down to sides; palms up; turn head right             onto your soft belly.
        (left);
    9. Final release ‐ belly down floor Savasana.                             *Benefits:
    10. Prepare for Supta Vajrasana (Fixed Firm Pose)                             1. Strengthens thighs, calves
                                                                                      and back muscles.
      Set‐Up (Abbreviated)                                                        2. Increase spinal circulation
      1. Chin forward; eyes forward.                                                  and flexibility.
      2. Bend legs up.                                                            3. Opens chest and improves
      3. Grab each foot.                                                              eye muscle tone.
      4. Kick back
      5. Squeeze bottom                                                       Miscellaneous information:
      6. Kick‐up; look‐up; breathe.                                               1. This pose is about strength
      7. Release.                                                                     and kick balanced against
                                                                                      release and yield.
                                                                                  2. Use a towel around ankles.
26

Pose 20: Supta Vajrasana (Fixed Firm Pose)                                      Duration: 1 long set
                                                                                               40 sec
Begin: (Savasana)                                                               EFL & Pose Helpers:
    1. Lying down on belly; Body square to room; Feet together; Arms to             1. The more you open your
        sides; Palms facing up; Ear on mat; Eyes open and gazing at side of            knees the easier it is to lay
        mat; Breathe.                                                                  your back flat on the floor.
Set‐up: (Detailed)                                                                  2. Notice the stretch along the
    1. Move‐up to top of mat; sit between knees; heels touch hips; bottom              front side of the body.
        on mat.                                                                     3. What do you need to do to
    2. Feet point back; ankles flat on mat.                                            ensure your knees are firmly
    3. Knees as close together as possible – hips touching heels and bottom            planted into the ground?
        touching mat.                                                               4. The more you slide your
    4. Grab feet with fingers facing forward.                                          shoulders closer to your hips,
    5. Slowly bring right elbow down to mat; lower body; bring left elbow              notice how the arch in your
        down; lower body.                                                              back increases.
    6. Relax neck; head back; look back.
    7. Lower head gently to mat; keep bottom and knees down.                    *Benefits:
    8. Move knees apart if necessary.                                              1. Slims and tones thighs.
    9. Move shoulders and head to mat by moving elbows away.                       2. Firms calf muscles.
    10. Arch spine; keep knees on mat.                                             3. Strengthens abdomen.
    11. Tuck chin; breathe.                                                        4. Strengthens and improves
    12. Inhale; bring arms over head and grab elbows forming a square.                  lower spine flexibility, knees,
    13. Push elbows into floor; work shoulders away from ears; maintain arch.           and ankle joints.
    14. Tuck chin; plant sacrum into floor; maximize spinal arch; breathe.         5. Creates a great stretch in the
    15. Release – release arms from above head; hands onto feet; fingers                hips joints and diaphragm.
        forward; bring weight back onto elbow; bring head up slow and gentle.
    16. Final release ‐ slide onto right leg and spin around into Savasana.     Miscellaneous information:
    17. Prepare for Ardha Kurmasana (Half‐Tortoise Pose).                          1. Most important is to have
                                                                                        bottom touching mat – if not,
     Set‐Up (Abbreviated)                                                               then that is the pose.
     1. Come up to top of mat; sit between knees; heels touch hips;                2. No pain in knees.
         bottom on mat.
     2. Feet point back; ankles flat on mat.
     3. Place hands on feet; fingers forward.
     4. Slowly bring right elbow down to mat; lower body; bring left
         elbow down.
     5. Lower head gently to floor.
     6. Use elbows to lower head to mat.
     7. Move shoulders and head to mat by moving elbows away.
     8. Bring arms over head and grab elbows.
     9. Tuck chin; arch spine.
     10. Release.
27

Pose 21: Ardha Kurmasana (Half‐Tortoise Pose)                                   Duration: 2 sets
                                                                                             20 sec each
Begin: (Savasana)                                                               EFL & Pose Helpers:
    1. Lying down on back; Body square to room; Heels together facing away          1. What can you do to keep
        from mirror; Toes falling out; Arms to side; Palms facing up; Chin‐            your hips on your heels as
        down; Eyes open and looking over tops of toes; Breathe.                        you come up with a straight
Set‐up: (Detailed)                                                                     spine?
    1. Sit‐up.                                                                      2. Notice as you squeeze your
    2. Come to back of mat; sit on knees; heels and toes together; sitting on          hands to your ears how you
        heels; make eye contact in mirror.                                             can move your body down as
    3. Tuck tailbone under.                                                            a solid plank.
    4. Inhale; arms over head; palms together; cross thumbs; chin‐up.
    5. Bring arms back.                                                         *Benefits:
    6. Exhale; slowly hinge body forward at hips ‐ arms and head together;         1. Stretches latissimus dorsi.
        looking forward.                                                           2. Relives tension and stress.
    7. Keep hips on heels; squeeze arms to head; body as a plank.
    8. Try to touch head to mat before hands.                                   Miscellaneous information:
    9. Contact mat with edge of hands; lift wrists and elbows.                     1. Getting forehead to mat first
    10. Create traction ‐ Inhale arms and hands forward; exhale hips down               is the goal while maintaining
        deeper between heels.                                                           a straight line from shoulders
    11. Rotate shoulders internally.                                                    to straight pointing
    12. Forehead on mat; eyes looking at mat.                                           fingertips.
    13. Release – suck in stomach engage core; inhale – lift body plank to         2. Aim to land forehead as far
        sitting position; keep hips on heels; make contact in mirror; exhale            away from knees as possible.
        arms down.
    14. Final release ‐ turn around into Savasana.
    15. Prepare for Ustrasana (Camel Pose).

     Set‐Up (Abbreviated)
     1. Sit‐up.
     2. Kneeling position at base of mat; heels and toes together;
         sitting on heels.
     3. Arms overhead; palms together; cross thumbs; chin‐up.
     4. Slowly hinge body forward at hips ‐ arms and head together.
     5. Move body as a solid plank.
     6. Head to mat first; hands to mat last.
     7. Inch hands forward.
     8. Sit hips deeper between heels.
     9. Forehead on mat; eyes looking down.
     10. Release.
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