Asana

Question 1

Adho Mukha Svanasana

Answer 1

• hands shoulder’s width apart, feet hip’s width apart
• press through the metacarpus
• press the big toes, ball of the foot and inner heels firmly to the ground
• outer edge of the feet parallel to the mat
• straighten the knees, firm and lengthen the leg muscles to lift up through the buttocks
• Push the back of the thighs backwards
• outer hip draws in, extend through the inner heels upwards through the inner thighs and the coccyx
• buttock bones becomes the highest point of the pose
• both of buttock bones face the ceiling, not one

Question 2

Surya Namaskar

Answer 2

• come to the front of the mat, hands by your side: tadasana
• inhale arms up
• exhale fold forward: uttanasana
• jump back: chaturanga dandasana
• inhale upward dog: urdhva mukha svanasana
• exhale downward dog: adho mukha svanasana
• look front, bend knees, jump forward: uttanasana
• inhale stand up, arms up, look up
• exhale release tadasana

Question 3

Adho mukha vrksasana

Answer 3

Legs:

• bring your legs hip width’s apart
• tone the outer hips and lengthen leg muscles to lift up through the inner thighs, inner knees, inner heels, balls of the feet & big toes
• move the tailbone into the body by pulling the coccyx up
• feet together, extend the legs towards the ceiling
• stretch up

Question 4

Supta Padagustasana - Lateral

Answer 4

• coil the belt to a small loop
• lie on the floor, lower back flat on the mat, feet together
• hug the right knee in, left leg slightly out to the left, flex the left foot and front thigh to the back
• hug the left outer hip in, pull the muscle of the left leg up into the left hip to keep the left hip steady on the floor
• straighten the right leg, engage the leg and open the to the side
• keep both buttocks firm on the ground, left pelvis should not lift and right pelvis should not collapse
• extend from the left inner thigh out to the inner left heel
• stretch up

Question 5

Parsva hasta padangoustasana

Answer 5

• stand in tadasana, feet together
• shift the body weight to the left leg, left big toe, ball of the foot & inner heel firm on the ground
• bend the right knee and catch the big toe
• tone the left outer hip and lengthen the leg muscle
• open right hip, extend right knee to the side
• keep the right knee straight, extend from the inner thigh through the inner heel
• spine straight
• left arm to the side for balance, look left

Question 6

Vasistasana

Answer 6

• left hand in the middle of the mat, big toes together, turn your body to the right side
• both legs straight, engage the leg muscles
• squeeze the left outer hips in and stabilise your left pelvis, coccyx long and in
• grab the right big toe, extend through the inner thighs through the inner heels of the right feet towards the ceiling
• look up, stretch up

Question 7

Sirsasana

Answer 7

• face the mirror and come down to your knees, hands & knees on the mat
• elbows shoulder width apart, forearms equally distanced with the sides of the mat
• interlace the fingers to the webbing and open the palms
• place the back crown of the head inside the palms and press the outer wrists firmly down
• big toes together, straighten the knees and press through the forearm to lift the biceps towards the armpit
• walk feet closer to the head and start to bend the knees to lift up
• bring your legs hip width’s apart
• tone the outer hips and lengthen leg muscles to lift up through the inner thighs, inner knees, inner heels, balls of the feet & big toes
• move the tailbone into the body by pulling the coccyx up
• feet together, extend the legs towards the ceiling
• stretch up

Question 8

Trikonasana

Answer 8

• turn and face left side of the classroom, feet together
• raise arms to spread sideways, jump open, ankles under the wrists
• both legs straight, turn the left foot in, right foot point to front of the mat
• anchor from the left side of the pelvis all the way through the left outer edge of the foot
• engage right leg and firm from right inner thighs through right inner heel
• stretch right arm towards front of the mat, bend the trunk sideways to come down, right palm on a block or the mat
• left arm up towards the ceiling in line with right shoulder
• open the chest & extend the trunk, back of the crown away from the coccyx
• lean back, back of the legs, back of the chest and hips should be in a line
• turn the torso towards the left side, right ribs to the left, left ribs to the right

Question 9

Marichyasana I

Answer 9

• Fold the blanket half along the long edge, hold the short edge and fold it one time forward and one time back
• Sit on the trifold blanket, legs straight, big toes together
• Bend the right knee deeply
• Bring your right arm inside your right leg, look forward and stretch forward as far as you can
• Right arm around the shin to the back of your body
• Left arm around and catch your right wrist
• Lift the trunk look at the foot
• Exhale bow forward
• Inhale come up
• Switch side

Question 10

Bakasana

Answer 10

• squat down, feet together, widen the knees
• trunk move forward, knees placed on triceps right below armpit, shins rested on the back of upper arms
• bend elbows, swing body forward, extend from the neck through lower back in one straight line, pelvis down
• tone outer hip in, engage the abdomen
• lift toes off the floor, both feet up towards buttocks
• stretch arms straight, balance on both hands