Fall 2018 - Wednesday Night

Question 1

Warrior III

Answer 1

Shift weight to straightened standing leg, lift back leg aim to be level with the hips. Arms on blocks, at heart or extending straight ahead.

Warrior III Pose

Question 2

Warrior II

Answer 2

Start with a wide stance, turn front foot out and back foot slightly in at an angle, bend the right knee forward; Extend your elbows to straighten your arms stack your shoulders back as if they were on a shelf; gaze towards the front of the room.

Virabhadarasna II, Warrior II Pose.

Question 3

Wide Legged Forward Fold

Answer 3

Feet separated parallel with mat, straighten their legs; hands on hips as you anterior tilt of pelvis and forward fold to the ground, draw elbows towards each other to expand the chest.

Wide Legged Forward Fold.

Question 4

Tadasana

Mountain Pose

Answer 4

Balance your weight equally through “four corners of feet”, spread toes wide, engage your quadriceps and align ankles over feet, knees over ankles, hip over knees, torso over hips, your neck and head straight, palms facing inward towards the body.

Tadasana, Mountain pose.

Question 5

Extended Side Angle

Answer 5

From a wide Warrior II like stance, reach through right arm and side toward front of the room; placing elbow on knee or hand on floor; draw the shoulder blades down the back, revolve torso open - turn palm up; look up towards the sky,

Extended Side Angle Pose.

Question 6

Crow/Crabe

Answer 6

Keep knees bent, plant palms 6-12 inches in front of feet, as you shift your weight forward into your hands lift your heels off the ground, with a soft bend in your elbows, place knees on along armpits, strongly squeeze your knees into your arms to help you find lift, lift one toe off the mat and then another lifting both feet off the mat, drawing heels close together to your flutes. Perching from a block can help.

Crow Pose

Question 7

Trikonasana

Answer 7

Feet separated equal to your wingspan, turn right foot out and left foot slightly in; arms extended bending at hips towards front of the room place on hand on lower leg, ankle or on a block - top arm REACHES towards the sky, gaze gently looking upward or down if easier on the neck.

Trikonasana, Triangle Pose

Question 8

Tree

Answer 8

Stand tall, raise leg; place heel of lifted leg above or below the knee of standing leg to open hips, find stability in the standing leg.

Vrksasana, Tree Pose.

Question 9

Baddha Konasana

Answer 9

Lie back on the mat, relax through hips and inner thighs, join your feet together and let the knees open apart, thighs resting on blocks.

Baddha Konasana