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Flashcards in Cueing Deck (33):
1

Cue Ujjayi

- Lets check in with breath
- Close the eyes and look inside
- Take a deep breath in through the nose
- Exhale let it out the mouth
- (repeat breath)
- Seal the lips and inhale and exhale through the nose
- Breath becomes an audible tool as your point of reference for what your practice is offering you.
- Use it as your metronome to set your energetic rhythm

2

Cue Bandhas

- Bottom of the next exhale feel lower belly gently draw up and in Uddiyana Bandha tones
- It is a subtle tone, like a needle threaded 3 fingers below the belly button and out the back
- Plummet next exhale to the bottom of your pelvis feeling Mulabandha lock and gently pull up the pelvic floor/perineum for men

3

Cue Drishti

- Next inhale blink the eyes open softly
- Gaze is off the tip of your nose
- This is your drishti, a physically informationless gaze – like if someone was standing in front of you they would think no one is home
- The sight is inward and focused
- The outward gaze is peripheral and blurred

4

Sun A Order

Tadasana to Urdhva Hastasana, Uttanasana, Ardha Uttanasana, Chatturanga, Urdva Mukha Svanasana, Adho Mukha Svanasana, Adho Mukha Svanasana to Ardha Uttanasana, Ardha Uttanasana, Uttanasana, Tadasana.

5

Sun B Order

Ukatasana, Uttanasana, Ardha Uttanasana, Chatturanga, Urdva Mukha Svanasana, Adho Mukha Svanasana, Virabhadrasana (WI), Chatturanga, Urdva Mukha Svanasana, Adho Mukha Svanasana, Virabhadrasana (WI), Chatturanga, Urdva Mukha Svanasana, Adho Mukha Svanasana, Adho Mukha Svanasana to Ardha Uttanasana, Ardha Uttanasana, Uttanasana, Ukatasana, Tadasana

6

Cue Tadasana to Urdhva Hastasana

• Stand tall feet hips width distance (2 fists)
• Root the four corners of both feet by lifting all 10 toes off the floor and pressing them down from the pinkie toe to big toe.
• Soften the knees, shins slightly forward so the knee is in line with the ankle
• Lift the kneecaps to turn on the quads
• Inner thighs hug in toward the midline and spiral back toward the wall
• Sit bones come back and apart so booty pops
• Tailbone roots feeling Uddiyana bundha tone
• Inhale bottom of the rib cage hugs back, lengthening your side body
• Shoulders shrug gently toward the ears
• Exhale shoulder blades hug in and down the back
• Chin slightly tucks and back of the neck grows long
• Inhale circle arms high and gaze up

7

Cue Uttanasana (Forward Fold)

- Exhale hinge from the hips and fold
- Gaze at the shins
- Soften the knees
- Keep your shoulder blades on your back as you lengthen your spine from tailbone to crown

8

Cue Ardha Uttanasana (Half Forward Fold)

- Inhale lift and lengthen the spine halfway
- Gaze at horizon
- Keeping the shoulders soft away from the ears and down the back

9

Cue Chatturanga

- Exhale step or float back halfway chatturanaga

10

Cue Urdva Mukha Svanasana (Updog)

- Inhale pull the heart through and forward
- Tops of the feet press down
- Keep your neck long and draw the sides of your neck back

11

Cue Adho Mukha Svanasana (Down Dog)

- Exhale flip over the tops of the feet
- Hips lift up and back
- Stay for 5 rounds of ujjayi
- Elbows soften
- Forearms gently hug toward each other

12

Cue Adho Mukha Svanasana to Ardha Uttanasana

- Inhale rise to the toes
- Bottom of the exhale hop, step, or float to the top of the mat

13

Cue Tadasana

- Inhale circle arms over head
- Exhale samasthiti

14

Cue Ukatasana (Chair Pose)

- Big toes together, knees together
- Bottom of the exhale bend knees, drop the seat
- Inhale lift the arms up
- Gaze is up

15

Cue Virabhadrasana I (Warrior I)

- Bottom of the exhale right foot steps up between the hands
- Shorten and widen the stance
- Pivot and turn the back foot flat
- Inhale circle arms over the head
- Gaze is up

16

Cue Padangusthasana

- Feet hips distance
- Hands to hips
- Inhale lift the heart
- Exhale fold forward
- Peace fingers bind big toes
- Inhale lift and lengthen spine half way
- Exhale fold and hinge at the hips
- Gaze to shins
- Crown of the head toward the floor
- Elbows out to the sides
- Shoulder blades down the back
- 5 breaths

17

Cue Padahastasana

- Inhale lift and lengthen spine halfway
- Exhale place hands underneath the feet, toes to wrist line
- Inhale lift and lengthen spine half way
- Exhale fold and hinge at the hips
- Gaze to shins
- Elbows out the sides
- Shoulder blades down the back
- 5 breaths
(Transition out of pose)
- Inhale lift and lengthen spine halfway
- Exhale hands to hips
- Inhale come up to standing
- Hands to heart and down at your sides
- Samasithti

18

Cue Utthita Trikonasana

- Inhale step wide to the right facing the long edge of your mat
- Arms to a T
- Turn your right foot out and left foot slightly in
- Front heel in line with back inner arch
- Exhale right hand down to shin, foot, floor, or block
- Inhale open the heart and reach the left hand towards the sky
- 5 breaths
- Inhale come up to a strong T facing the long edge of your mat and change sides
- Left foot turns out and right foot turns slightly in
- Front heel in line with back inner arch
- Exhale left hand down to the shin, foot, or block.
- Inhale open the heart and reach the right hand towards the sky
- 5 breaths
- Inhale come up to a strong T facing the long edge of your mat

19

Cue Parivrtta Trikonasana

- Turn towards the back of the mat
- Shorten and widen your stance hips distance
- Keep the back heel rooted on the ground
- Exhale left hand lowers to the inside or outside of the foot
- Keeping the hips square
- Inhale lift the right arm and heart opens
- 5 breaths
- Inhale come up to a strong T facing the long edge of the mat
- Turn towards the front of the mat
- Shorten and widen your stance hips distance
- Keep the back heel rooted on the ground
- Exhale right hand lowers to the inside or outside of the foot
- Keeping the hips square
- Inhale lift the left arm and heart opens
- 5 breaths
- Inhale come up to a strong T facing the long edge of the mat
- Exhale step to the top of the mat
- Samasthiti

20

Cue Utthita Parsvakonasana

- Inhale step wide to the right facing the long edge of the mat
- Turn the right foot out and left foot slightly in
- Front heel in line with back inner arch
- Exhale bend the front knee and bring the forearm on to the thigh or outer edge of the right foot
- Inhale and extend the left arm over the ear
- 5 breaths
- Inhale come up to a strong T facing the long edge of the mat
- Turn the left foot out and right foot slightly in
- Front heel in line with back inner arch
- Exhale bend the front knee and bring the forearm on to the thigh or outer edge of the left foot
- Inhale and extend the right arm over the ear
- 5 breaths
- Inhale come up to a strong T facing the long edge of the mat

21

Cue Parivrtta Parsvakonasana

- Turn towards the back of the mat, feet hips distance
- Spin on the ball of the back foot
- Hands to heart center
- Exhale cross the left elbow over the right thigh - prayer twist
- Inhale twist from the heart
- 5 breaths
- Inhale come up to a strong T facing the long edge of the mat
- Turn towards the front of the mat, feet hips distance
- Spin on the ball of the back foot
- Hands to heart center
- Exhale cross the right elbow over the left thigh - prayer twist
- Inhale twist from the heart
- 5 breaths
- Inhale come up to a strong T facing the long edge of the mat
- Exhale step to the top of the mat
- Samasthiti

22

Cue Prasarita Padottanasana A

- Step out wide to the right facing the long edge of the mat
- Bring second toes parallel to one another
- Hands to hips
- Inhale lift the heart
- Exhale fold and reach hands towards the ground fingertips in line with toes
- Inhale lengthen spine halfway
- Exhale fold and bend the elbows back behind you
- Crown of the head extends towards the ground
- 5 breaths
- Inhale lengthen the spine halfway
- Exhale hands to hips
- Inhale come up too standing
- Exhale root down

23

Cue Prasarita Padottanasana B

- Inhale bring arms to a T
- Exhale bring hands to hips
- Keep the hands on hips, bring shoulder blades together down the back
- Inhale lift the heart
- Exhale fold
- Crown of the head extends towards the ground
- 5 breaths
- Inhale come up standing
- Exhale root down

24

Cue Prasarita Padottanasana C

- Inhale bring arms to a T
- Exhale interlace the hands behind the tailbone or back
- Inhale lift the heart
- Exhale fold
- Crown of the head extends towards the ground
- Elbows are soft
- 5 breaths
- Inhale come up standing
- Exhale root down

25

Cue Prasarita Padottanasana D

- Hands to hips
- Inhale lift the heart
- Exhale fold, peace fingers bind big toes (option for Sirsasana II)
- Inhale lengthen spine halfway
- Exhale fold
- Elbows come out to the sides and shoulders together down the back
- Crown of the head extends towards the ground
- 5 breaths
- Inhale lengthen spine halfway
- Exhale hands to hips
- Inhale come up standing
- Exhale step to the top of the mat
- Samasthiti

26

Cue Parsvottanasana

- Bring hands behind back in reverse prayer or two fists
- Take a shorter step out to the right (aboout 3ft) facing the back of the mat
- Feet hips distance
- Turn the right foot out toward the back of the mat and left foot greatly inward or forward
- Inhale lift the heart and slightly sway hips back
- Exhale fold, sternum bone in line with shin and extending towards toes
- 5 breaths
-Inhale come up standing, change sides
- Turn the left foot out toward the front of the mat and right foot greatly inward or forward
- Inhale lift the heart and slightly sway hips back
- Exhale fold, sternum bone in line with shin and extending towards toes
- 5 breaths
-Inhale come up standing
- Exhale step forward to the top of the mat
- Samasthiti

27

Cue Utthita Hasta Padangusthasana A

- Widen feet hips distance
- Shift your weight into the left foot
- Bend the right knee and lift it up to hip level
- Either keep the hand on the front of the knee or right peace fingers bind big toe
- Inhale extend the right leg straight out in front
- 5 breaths
- Plug the right shoulder blade down the back
- Wrap the right hip down

28

Cue Utthita Hasta Padangusthasana B, C, & D

- Inhale open the leg out to the right
- Parsva drishti to the left
- 5 breaths
- Inhale come back through center
- Keep the bind of the toe while left hand reaches for the shin or both hands reach for the calf
- Exhale fold over the extended leg, forehead to shin
- Inhale stand tall and keep the leg lifted
- 5 breaths
- Exhale lower the leg
(repeat left side)
- Samasthiti

29

Cue Ardha Baddha Padmottanasana

- Hug your right knee to chest
- Reach for outer edge of right foot with the left hand
- Bring the heel of the foot as high up as possible towards belly button
- Cross the outer edge of the foot to the crook of the left hip
- Reach the right arm behind the back to bind the peace fingers to the big toe
- Inhale left arm lifts
- Exhale fold, inhale lengthen, exhale fold
- 5 breaths
- Inhale lengthen spine halfway
- Exhale root through the standing leg
- Inhale come up to standing
- Exhale release the leg
- Samasthiti
(repeat left side

30

Cue Eka Pada Utkatasana

- Exhale bend the knees
- Cross the right ankle over the left thigh
- Flex the right foot to protect the knee
- Inhale extend the arms out in front or hands to heart
- 5 breaths
- Change sides (lower leg and come up standing)
- Samasthiti
- Shake it out

31

Cue Transition to Utkatasana & Utkatasana

- Inhale circle your arms up and gaze up
- Exhale fold forward hinge at the hips
- Step back lower halfway Chatturanga
- Inhale bring heart through and forward, press the tops of the feet down up dog
- Exhale flip over the tops of the feet, lift the hips up and back down dog
- Inhale rise to the toes
- Exhale hop step float to top of mat
- Right away bend the knees drop the seat
- Inhale lift the arms up, gaze up
- 5 breaths
- Exhale fold
- 1/2 Vinyasa

32

Virbhadrasana A (WI)

- Bottom of the exhale right foot steps up between the hands
- Shorten and widen the stance
- Pivot and turn the back foot flat
- Inhale circle arms up, gaze up
- 5 breaths
- Keep gaze up hands come together (prayer) while you change sides
- Turn toward back of the mat
- Warrior I left side
- 5 breaths

33

Virbhadrasana B (WII)

- Exhale change feet
- Front heel in line with back inner arch and back foot is parallel to the short edge of the mat
- Exhale lunge into the front knee
- Open arms to T, left arm forward and right arm back
- Gaze off middle finger
- 5 breaths
- Inhale straighten front leg and change sides
- Arms stay in a T
- Right foot turns out and back foot is parallel to short edge of the mat
- Exhale lunge into that front knee
- 5 breaths
- Exhale windmill the hands down
- Step back 1/2 Vinyasa
- From down dog jump through, we'll meet seated.