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CPY C1 Flashcards

(116 cards)

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1
Q

INTEGRATION SERIES

A

INTEGRATION SERIES

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2
Q

Exhale - Child’s Pose

A

Balasana

Open knees wide and bring big toes to touch

Send your tailbone back

Reach your arms forward

Rest your forehead on the mat

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3
Q

Exhale - Downward Facing Dog

A

Adho Mukha Svasana

Step your feet hip-width distance apart

Send your hips back and up

Spread your fingers wide and press your thumbs and forefingers into the mat

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4
Q

Exhale - Ragdoll Pose

A

Uttanasana

Toe/heel your feet hip-width distance apart

Hang your torso over your thighs

Interlace your arms and grab opposite elbows

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5
Q

INTENTION

A

INTENTION

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6
Q

Exhale - Standing at Attention

A

Samasthiti

Hands to heart center

Bring focus to your intention

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7
Q

SUN SALUTATION - A

A

SURYA NAMASKAR - A

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8
Q

Inhale - Mountain Pose

A

Tadasana

Spread your toes out wide

Press all four corners of your feet into the mat

Lift your chest up

Reach your arms up and rotate palms in

Draw your shoulder blades down your back

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9
Q

Exhale - Standing Forward Fold

A

Uttanasana

Place a slight bend in your knees

Hinge from your hips and draw your tailbone up

Bring your hands to the mat

Draw your shoulders away from your ears

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10
Q

Inhale - Halfway Lift

A

Ardha Uttanasana

Shift your weight forward

Extend your tailbone back

Keep a straight back

Bring your hands beside your toes or onto your shins

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11
Q

Exhale - High Plank to Low Plank

A

Chaturanga Dandasana

HIGH

Step your feet back hips-width distance apart

Press through your heels

Engage your abdominals

Plant hands shoulder-width distance apart, with shoulders over wrists

LOW

Shift your weight forward

Send your tailbone toward your heels

Stack your elbows over your wrists and bring your elbows down to 90º

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12
Q

Inhale - Upward Facing Dog

A

Urdhva Mukha Svanasana

Bring the tops of our feet to the mat

Lift your knees and thighs up

Open and pull your chest forward

Straighten your arms and stack shoulders over your wrists

Spread your fingers wide and press your thumbs and forefingers into the mat

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13
Q

Exhale - Downward Facing Dog

A

Adho Mukha Svanasana

Step your feet hip-width distance apart

Send your hips back and up

Spread your fingers wide and press your thumbs and forefingers into the mat

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14
Q

SUN SALUTATION - B

A

SURYA NAMASKAR - B

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15
Q

Inhale - Chair Pose

A

Utkatasana

Bend your knees

Shift your weight into your heels

Reach your arms up and rotate palms in

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16
Q

Exhale - Standing Forward Fold

A

Uttanasana

Place a slight bend in your knees

Hinge from your hips and draw your tailbone up

Bring your hands to the mat

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17
Q

Inhale - Halfway Lift

A

Ardha Uttanasana

Shift your weight forward

Lift your chest away from your thighs

Place your fingers in line with your toes or on your shins

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18
Q

Exhale - High Plank to Low Plank

A

Chaturanga Dandasana

Step your feet back

Plant your hands shoulder-width distance apart and stack shoulders over wrists

Shift your weight forward

Engage your abdominals

Stack your elbows over your wrists and bend your elbows up to 90 degrees

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19
Q

Inhale - Upward Facing Dog

A

Urdhva Mukha Svanasana

Bring the tops of your feet to the mat

Press all your toes into the mat

Lift your hips

Open and pull your chest forward

Spread your fingers wide and press your thumbs and forefingers into the mat

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20
Q

Exhale - Downward Facing Dog

A

Adho Mukha Svanasana

Step your feet hip width distance apart

Send your hips back and up

Spread your fingers wide and press your thumbs and forefingers into the mat

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21
Q

Inhale - Warrior II

A

Virabhadrasana II

Spin your back heel down, 90 degrees to back of mat

Toe slighty facing forward

Lift your chest and square to the side

Reach your arms in opposite directions

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22
Q

Exhale - Extended Side Angle

A

Utthita Parsvakonasana

Maintain the placement of your feet

Lift your ribs away from your thigh

Bring your front elbow to your thigh

Reach your back arm up

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23
Q

Inhale - Reverse Warrior

A

Parivritta Virabhadrasana II

Maintain the placement of your feet

Press the outside edge of your back foot down and re-engage your back leg

Lift and keep your chest open to the side

Reach your front arm up

Place your back hand lightly on your leg

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24
Q

CORE STRENGTHENING SERIES

A
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25
**Exhale - Supta Baddha Konasana Sit-Ups**
**Supta Baddha Konasana Sit-Ups** Bring the souls of your feet together Open your knees wide Lengthen and stabilize your spine Bring your hands behind your head and put fingers behind your ears Keep your gaze towards the ceiling and chin off your chest
26
**Exhale - Bicycle Sit-Ups**
**Bicycle Sit-Ups** Bend your right knee to a 90 degree angle Extend your left leg forward Bring your hands behind your head and fingers behind your ears Engage your abdominals, lift your chest, and twist to your right
27
**Exhale - Boat Pose**
**Navasana** Bring your legs to a table top position Lift your chest and lean back Reach arms forward and rotate palms up Draw gaze forward or up
28
**CRESCENT LUNGE SERIES**
29
**Inhale - Crescent Lunge**
**Anjaneyasana** Lift and press through your back heel Square and level your hips forward Draw your tailbone down and lift your chest up Reach your arms up and rotate your palms in
30
**Exhale - Revolving Crescent Lunge**
**Parivrtta Anjanyasana** Maintain the placement of your feet Bring your hands to heart center Engage your abdominals and hinge your torso forward Bring your left elbow to the outside of your right thigh
31
**Exhale - Runner's Lunge**
Bring your hands to the inside of your right knee Toe/heel your front foot to the top corner of the mat Bring your hands or forearms to the mat
32
**Inhale - Side Plank**
**Vasisthasana** Bring your feet together Rolls your heels to the left and stack your feet Bring your hips in line with your heels and shoulders Reach your right arm up and stack shoulders over wrists Spread your fingers wide
33
**Exhale - Prayer Twist**
**Parivrtta Utkatasana** Bring your left knee in line with your right Square and level your hips forward Bring your hands to heart center Bring your left elbow to the outside of your right thigh
34
**Exhale - Gorilla Pose**
**Padhastasana** Begin to straighten your legs Engage your abdominals Slide your hands, palms up, under your feet and bring your toes to your writsts
35
**Inhale - Crow Pose**
**Bakasana** Squat down and bring your knees to your upper arms Shift your weight forward and take one or both feet off the mat Engage your abdominals Spread your fingers wide Gaze forward and out
36
**BALANCING SERIES**
37
**Exhale - Eagle Pose**
**Garudasana** Cross your right leg over your left arm and bring your toes behind your calf - single or double wrap Shift weight into your left heel Draw your tailbone down and lift chest up Cross your right arm under your left to wrap elbows and wrists then bring palms to touch
38
**Exhale - Dancer's Pose**
**Nataranjasana** Brnd your right knee and grab the inside of your foot Lift your chest up and bend into your upper back Reach your left arm forward and kick into your right palm
39
**Inhale - Tree Pose**
**Vrksasana** Press the four corners of your left foot down and lift inner arch up Press the sole of your right foot onto your upper left thigh above your knee Square and level your hips forward Bring your hands to heart center
40
**TRIANGLE SERIES**
41
**Inhale - Warrior I**
**Virabhadrasana I** Spin your back heel down and in. Angle your back foot forward to a 45 degree angle Square and level your hips forward Press the outer edge of your back foot down and lift inner arch up Reach your arms up and rotate palms in
42
**Exhale - Warrior II**
**Virabhadrasana II** Spin your back heel down Angle your back foot slightly forward and point your knee in the same direction as your toes Draw your tailbone down and lengthen your spine Reach your arms in opposite directions
43
**Exhale - Triangle Pose**
**Trikonasana** Straighten your front leg Shift your hips back and reach your torso forward Bring your front hand down and your back hand up
44
**Exhale - Standing Straddle Bend**
**Prasarita Padottanasana** Bring your feet parallel or your toes in and heels out Hinge from your hips and draw your tailbone up Bring your hands to the mat or outside your heels
45
**HIP OPENER SERIES**
46
**Exhale - Half Pigeon Pose**
**Eka Pada Rajakapotasana** Bring your right knee outside your right wrist and work your shin parallel to the front of your mat Draw your right hip back and your left hip forward Rest your forehead on the mat
47
**SPINE STRENGTHENING SERIES**
48
**Inhale - Cobra Pose**
**Bhujangasana** Bring the tops of your feet down and press all your toenails into the mat Draw your tailbone back and lift your chest forward then up Place your hands lightly under your shoulders - with little to no weight in them
49
**Inhale - Bow Pose**
**Dhanurasana** Bend your knees and keep at hip-width distance Reach back and capture the outside of your feet Kick into your hands and lift your chest up Roll to the soft part of your abdomen Draw your shoulder blades together and down your back
50
**Exhale - Camel Pose**
**Ustrasana** Stand on your kness and bring to hip-widths distance apart Press your hips forward and stack your hips over knees Bring your palms to your lower back and point your fingers down Draw your gaze up and back
51
**Inhale - Bridge Pose**
**Setu Bhanda Sarvangasana** Lie down, bend your knees, and plant your feet parallel and hip-width distance apart Lift your hips up Draw your shoulders together and down your back Interlace your fingers under your hips and press your arms down
52
**Exhale - Reclining Bound Angle Pose**
**Supta Baddha Konasana** Draw the souls of your feet together Open your knees wide Release your abdominals Rest your arms on the mat and rotate palms up Release the muscles of your face and neck
53
**FORWARD FOLD**
54
**Exhale - Seated Forward Fold**
**Paschimottanasana** Extend your legs with a slight bend in your knees Lift your chest and lengthen your spine Reach your hands forward and grab your feet
55
**SURRENDER SERIES**
56
**Exhale - Happy Baby Pose**
**Ananda Balasana** Lie down and bring your knees to your chest Open your knees and grab the inner arches of your feet Pull your hips down Press your shoulders into the mat
57
**Exhale - Supine Twist**
**Jathara Parivartanasana** Pull your right knee to your chest and extend your left leg Guide your knee across your body Keep both of your shoulders on the mat
58
**Exhale - Corpse Pose**
**Savasana** Extend your legs wide, hip-width distance apart Soften your abdominals Rest your arms on the mat and rotate palms up Release the muscles of your face and neck
59
**INTEGRATION SERIES**
**INTEGRATION SERIES**
60
**Balasana** Open knees wide and bring big toes to touch Send your tailbone back Reach your arms forward Rest your forehead on the mat
**Exhale - Child's Pose**
61
**Adho Mukha Svasana** Step your feet hip-width distance apart Send your hips back and up Spread your fingers wide and press your thumbs and forefingers into the mat
**Exhale - Downward Facing Dog**
62
**Uttanasana** Toe/heel your feet hip-width distance apart Hang your torso over your thighs Interlace your arms and grab opposite elbows
**Exhale - Ragdoll Pose**
63
**INTENTION**
**INTENTION**
64
**Samasthiti** Hands to heart center Bring focus to your intention
**Exhale - Standing at Attention**
65
**SURYA NAMASKAR - A**
**SUN SALUTATION - A**
66
**Tadasana** Spread your toes out wide Press all four corners of your feet into the mat Lift your chest up Reach your arms up and rotate palms in Draw your shoulder blades down your back
**Inhale - Mountain Pose**
67
**Uttanasana** Place a slight bend in your knees Hinge from your hips and draw your tailbone up Bring your hands to the may Draw your shoulders away from your ears
**Exhale - Standing Forward Fold**
68
**Ardha Uttanasana** Shift your weight forward Extend your tailbone back Keep a straight back Bring your hands beside your toes or on your shins
**Inhale - Halfway Lift**
69
**Chaturanga Dandasana** HIGH Step your feet back hips-width distance apart Press through your heels Engage your abdominals Plant hands shoulder-width distance apart, with shoulders over wrists LOW Shift your weight forward Send your tailbone toward your heels Stack your elbows over your wrists and being your elbows up to 90º
**Exhale - High Plank to Low Plank**
70
**Urdhva Mukha Svanasana** Bring the tops of our feet to the mat Lift your knees and thighs up Open and pull your chest forward Straighten your arms and stack shoulders over your wrists Spread your fingers wide and press your thumbs and forefingers into the mat
**Inhale - Upward Facing Dog**
71
**Adho Mukha Svanasana** Step your feet hip-width distance apart Send your hips back and up Spread your fingers wide and press your thumbs and forefingers into the mat
**Exhale - Downward Facing Dog**
72
**SURYA NAMASKAR - B**
**SUN SALUTATION - B**
73
**Utkatasana** Bend your knees Shift your weight into your heels Reach your arms up and rotate palms in
**Inhale - Chair Pose**
74
**Uttanasana** Place a slight bend in your knees Hinge from your hips and draw your tailbone up Bring your hands to the mat
**Exhale - Standing Forward Fold**
75
**Ardha Uttanasana** Shift your weight forward Lift your chest away from your thighs Place your fingers in line with your toes or on your shins
**Inhale - Halfway Lift**
76
**Chaturanga Dandasana** Step your feet back Plant your hands shoulder-width distance apart and stack shoulders over wrists Shift your weight forward Engage your abdominals Stack your elbows over your wrists and bend your elbows up to 90 degrees
**Exhale - High Plank to Low Plank**
77
**Urdhva Mukha Svanasana** Bring the tops of your feet to the mat Press all your toes into the mat Engage your thighs, and lift your hips Open and pull your chest forward Spread your fingers wide and press your thumbs and forefingers into the mat
**Inhale - Upward Facing Dog**
78
**Adho Mukha Svanasana** Step your feet hip width distance apart Send your hips back and up Spread your fingers wide and press your thumbs and forefingers into the mat
**Exhale - Downward Facing Dog**
79
**Virabhadrasana II** Spin your back heel down, 90 degrees to back of mat Back Big Toe slighty facing forward Lift your chest and square to the side Reach your arms in opposite directions
**Inhale - Warrior II**
80
**Utthita Parsvakonasana** Maintain the placement of your feet Lift your ribs away from your thigh Bring your front elbow to your thigh Reach your back arm up
**Exhale - Extended Side Angle**
81
**Parivritta Virabhadrasana II** Maintain the placement of your feet Press the outside edge of your back foot down and re-engage your back leg Lift and keep your chest open to the side Reach your front arm up Place your back hand lightly on your leg
**Inhale - Reverse Warrior**
82
**CORE STRENGTHENING SERIES**
**CORE STRENGTHENING SERIES**
83
**Supta Baddha Konasana Sit-Ups** Bring the souls of your feet together Open your knees wide Lengthen and stabilize your spine Bring your hands behind your head and put fingers behind your ears Keep your gaze towards the ceiling and chin off your chest
**Exhale - Supta Baddha Konasana Sit-Ups**
84
**Bicycle Sit-Ups** Bend your right knee to a 90 degree angle Extend your left leg forward Engage your abdominals, lift your chest, and twist to your right Bring your hands behind your head and fingers behind your ears Open your elbows then bring your left elbow to the outside of your right thigh
**Exhale - Bicycle Sit-Ups**
85
**Navasana** Bring your legs to a table top position Lift your chest and lean back Reach arms forward and rotate palms up Draw gaze forward or up
**Exhale - Boat Pose**
86
**CRESCENT LUNGE SERIES**
**CRESCENT LUNGE SERIES**
87
**Anjaneyasana** Lift and press through your back heel Square and level your hips forward Draw your tailbone down and lift your chest up Reach your arms up and rotate your palms in
**Inhale - Crescent Lunge**
88
**Parivrtta Anjanyasana** Maintain the placement of your feet Bring your hands to heart center Engage your abdominals and hinge your torso forward Bring your left elbow to the outside of your right thigh
**Exhale - Revolving Crescent Lunge**
89
**Runner's Lunge** Bring your hands to the inside of your right knee Toe/heel your front foot to the top corner of the mat Bring your hands or forearms to the mat
**Exhale - Runner's Lunge**
90
**Vasisthasana** Bring your feet together Rolls your heels to the left and stack your feet Bring your hips in line iwth your heels and shoulders Reach your right arm up and stack shoulders over wrists Spread your fingers wide
**Inhale - Side Plank**
91
**Parivrtta Utkatasana** Bring your left knee in line with your right Square and level your hips forward Bring your hands to heart center Bring your left elbow to the outside of your right thigh
**Exhale - Prayer Twist**
92
**Padhastasana** Begin to straighten your legs Engage your abdominals Slide your hands, palms up, under your feet and bring your toes to your writsts
**Exhale - Gorilla Pose**
93
**Bakasana** Squat down and bring your knees to your upper arms Shift your weight forward and take one or both feet off the mat Engage your abdominals Spread your fingers wide Gaze forward and out
**Inhale - Crow Pose**
94
**BALANCING SERIES**
**BALANCING SERIES**
95
**Garudasana** Cross your right leg over your left leg and bring your toes behind your calf - single or double wrap Cross your right arm under your left to wrap elbows and wrists — then bring palms to touch Shift weight into your left heel Draw your tailbone down and lift chest up
**Exhale - Eagle Pose**
96
**Nataranjasana** Bend your right knee and grab the inside of your foot Lift your chest up and bend into your upper back Reach your left arm forward and kick into your right palm
**Exhale - Dancer's Pose**
97
**Vrksasana** Press the four corners of your left foot down and lift inner arch up Press the sole of your right foot onto your upper left thigh above your knee Square and level your hips forward Bring your hands to heart center
**Inhale - Tree Pose**
98
**TRIANGLE SERIES**
**TRIANGLE SERIES**
99
**Virabhadrasana I** Spin your backj heel down and in and angle foot forward 45 Square and level your hips forward Press the outer edge of your back foot down and lift inner arch up Reach your arms up and rotate palms in
**Inhale - Warrior I**
100
**Virabhadrasana II** Spin your back heel down Angle your back foot slightly forward and point your knee in the same direction as your toes Reach your arms in opposite directions
**Exhale - Warrior II**
101
**Trikonasana** Straighten your front leg Shift your hips back and reach your torso forward Bring your front hand down and your back hand up
**Exhale - Triangle Pose**
102
**Prasarita Padottanasana** Bring your feet parallel or your toes in and heels out Hinge from your hips and draw your tailbone up Bring your hands to the mat or outside your heels
**Exhale - Standing Straddle Bend**
103
**HIP OPENER SERIES**
**HIP OPENER SERIES**
104
**Eka Pada Rajakapotasana** Bring your right knee outside your right wrist and work your shin parallel to the front of your mat Draw your right hip back and your left hip forward Rest your forehead on the mat
**Exhale - Half Pigeon Pose**
105
**SPINE STRENGTHENING SERIES**
**SPINE STRENGTHENING SERIES**
106
**Bhujangasana** Bring the tops of your feet down and press all your toenails into the mat Draw your tailbone back and lift your chest forward then up Place your hands lightly under your shoulders - with little to no weight in them
**Inhale - Cobra Pose**
107
**Dhanurasana** Bend your knees and keep at hip-width distance Reach back and capture the outside of your feet Kick into your hands and lift your chest up Roll to the soft part of your abdomen Draw your shoulder blades together and down your back
**Inhale - Bow Pose**
108
**Ustrasana** Stand on your kness and bring to hip-widths distance apart Press your hips forward and stack your hips over knees Bring your palms to your lower back and point your fingers down Draw your gaze up and back
**Exhale - Camel Pose**
109
**Setu Bhanda Sarvangasana** Lie down, bend your knees, and plant your feet parallel and hip-width distance apart Lift your hips up Draw your shoulders together and down your back Interlace your fingers under your hips and press your arms down
**Inhale - Bridge Pose**
110
**Supta Baddha Konasana** Draw the souls of your feet together Open your knees wide Release your abdominals Rest your arms on the mat and rotate palms up Release the muscles of your face and neck
**Exhale - Reclining Bound Angle Pose**
111
**FORWARD FOLD**
**FORWARD FOLD**
112
**Paschimottanasana** Extend your legs with a slight bend in your knees Lift your chest and lengthen your spine Reach your hands forward and grab your feet
**Exhale - Seated Forward Fold**
113
**SURRENDER SERIES**
**SURRENDER SERIES**
114
**Ananda Balasana** Lie down and bring your knees to your chest Open your knees and grab the inner arches of your feet Pull your hips down Press your shoulders into the mat
**Exhale - Happy Baby Pose**
115
**Jathara Parivartanasana** Pull your right knee to your chest and extend your left leg Guide your knee across your body Keep both of your shoulders on the mat
**Exhale - Supine Twist**
116
**Savasana** Extend your legs wide, hip-width distance apart Soften your abdominals Rest your arms on the mat and rotate palms up Release the muscles of your face and neck
**Exhale - Corpse Pose**

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