Cueing

Question 1

Cue Ujjayi

Answer 1

• 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

Question 2

Cue Bandhas

Answer 2

• 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

Question 3

Cue Drishti

Answer 3

• 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

Question 4

Sun A Order

Answer 4

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

Question 5

Sun B Order

Answer 5

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

Question 6

Cue Tadasana to Urdhva Hastasana

Answer 6

• 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

Question 7

Cue Uttanasana (Forward Fold)

Answer 7

• 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

Question 8

Cue Ardha Uttanasana (Half Forward Fold)

Answer 8

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

Question 9

Cue Chatturanga

Answer 9

• Exhale step or float back halfway chatturanaga

Question 10

Cue Urdva Mukha Svanasana (Updog)

Answer 10

• 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

Question 11

Cue Adho Mukha Svanasana (Down Dog)

Answer 11

• 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

Question 12

Cue Adho Mukha Svanasana to Ardha Uttanasana

Answer 12

• Inhale rise to the toes

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

Question 13

Cue Tadasana

Answer 13

• Inhale circle arms over head

- Exhale samasthiti

Question 14

Cue Ukatasana (Chair Pose)

Answer 14

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

Question 15

Cue Virabhadrasana I (Warrior I)

Answer 15

• 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

Question 16

Cue Padangusthasana

Answer 16

• 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

Question 17

Cue Padahastasana

Answer 17

• 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

Question 18

Cue Utthita Trikonasana

Answer 18

• 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

Question 19

Cue Parivrtta Trikonasana

Answer 19

• 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

Question 20

Cue Utthita Parsvakonasana

Answer 20

• 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

Question 21

Cue Parivrtta Parsvakonasana

Answer 21

• 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

Question 22

Cue Prasarita Padottanasana A

Answer 22

• 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

Question 23

Cue Prasarita Padottanasana B

Answer 23

• 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

Question 24

Cue Prasarita Padottanasana C

Answer 24

• 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

Question 25

Cue Prasarita Padottanasana D

Answer 25

- 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

Question 26

Cue Parsvottanasana

Answer 26

- 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

Question 27

Cue Utthita Hasta Padangusthasana A

Answer 27

- 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

Question 28

Cue Utthita Hasta Padangusthasana B, C, & D

Answer 28

- 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

Question 29

Cue Ardha Baddha Padmottanasana

Answer 29

- 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

Question 30

Cue Eka Pada Utkatasana

Answer 30

- 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

Question 31

Cue Transition to Utkatasana & Utkatasana

Answer 31

- 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

Question 32

Virbhadrasana A (WI)

Answer 32

- 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

Question 33

Virbhadrasana B (WII)

Answer 33

- 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.