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First Series Flashcards

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1
Q

Uttitha Hasta Padangushtasana

A
  1. (In) L Waist / Catch Right Toe
  2. (Out) Fold Chin Shin (5)
  3. (In) Head Up
  4. (Out) Open to Right (5)
  5. (In) Center
  6. (Out) Fold Touch Head to Leg
  7. (In) Head Up Both Hands on Waist (5)
    (Out) Leg Down
  8. (In) R Waist / Catch Left Toe
  9. (Out) Fold Chin Shin (5)
  10. (In) Head Up
  11. (Out) Open to Left (5)
  12. (In) Center
  13. (Out) Fold Touch Head to Leg
  14. (In) Head Up Both Hands on Waist (5)
    (Out) Leg Down Samastitih
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2
Q

Ardha Baddha Padmottanasana

A
  1. (In) R Half Lotus / Catch Foot
  2. (Out) Fold
  3. (In) Head Up
    (Out) Stay
  4. (In) Stand Up
  5. (Out) Release
  6. (In) L Half Lotus / Catch Foot
  7. (Out) Fold
  8. (In) Head Up
    (Out) Stay
  9. (In) Stand Up
    (Out) Release Samastithi
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3
Q

Vinyasa to Uttkatasana

A
  1. (In) Up
  2. (Out) Fold
  3. (In) Head Up
  4. (Out) Jump Back Lower
  5. (In) Up D
  6. (Out) DD
  7. (In) Jump to Uttkatasana (5)
    (Out) Hands to Floor
  8. (In) Pick Up
  9. (Out) Chatwari Jump Back
  10. (In) Up DD
  11. (Out) Press Back DD
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4
Q

Virabhadrasana

A
  1. (In) V1 (5)
  2. (In) Turn to Back V1 (5)
  3. Open to V2 (5)
    (In)
  4. (Out) Turn to Front V2
  5. (In) Right Foot Up First Pick Up
  6. (Out) Chatwari
  7. (In) Up D
  8. (Out) Press Back DD
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5
Q

Pashimottanasana

A
  1. (In) Jump Thru Dandasana (5)
  2. (In) Catch Toes
  3. (Out) Fold (5)
  4. (In) Head Up / Grab Feet or Wrist
    9ii. (Out) Fold (5)
    10ii. (In) Head Up
    (Out) Stay
  5. (In) Pick Up
  6. (Out) Chatvari Jump Back
  7. (In) Up D
  8. (Out) Press Back DD
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6
Q

Purvattanasana

A
  1. (In) Jump Thru Hands Back 1ft
    (Out)
  2. (In) Lift Up Press Toes to Floor (5)
  3. (Out) Lower
  4. (In) Pick Up
  5. (Out) Chatvari Jump Back
  6. (In) Up D
  7. (Out) Press Back DD
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7
Q

Ardha Baddha Padma Pashimottanasana

A
  1. (In) Jump Thru R Leg Half Lotus Bind
  2. (Out) Fold (5)
  3. (In) Head Up
    (Out)
  4. (In) Pick Up
  5. (Out) Chatvari Jump Back
  6. (In) Up D
  7. (Out) Press Back DD
  8. (In) Jump Thru L Leg Half Lotus Bind
  9. (Out) Fold (5)
  10. (In) Head Up
    (Out)
  11. (In) Pick Up
  12. (Out) Chatvari Jump Back
  13. (In) Up D
  14. (Out) Press Back DD
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8
Q

Triang Mukha Eka Pada Pashimottanasana

A
  1. (In) Jump Thru R Leg Back
  2. (Out) Fold (5)
  3. (In) Head Up
    (Out)
  4. (In) Pick Up
  5. (Out) Chatvari Jump Back
  6. (In) Up D
  7. (Out) Press Back DD
  8. (In) Jump Thru L Leg Back
  9. (Out) Fold (5)
  10. (In) Head Up
    (Out)
  11. (In) Pick Up
  12. (Out) Chatvari Jump Back
  13. (In) Up D
  14. (Out) Press Back DD
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9
Q

Janu Sirsasana ABC

A
  1. (In) Jump Through R Leg in
  2. (Out) Fold (5)
  3. (In) Head Up
    (Out) Stay
  4. (In) Pick Up
  5. (Out) Chatvari Jump Back
  6. (In) Up D
  7. (Out) Press Back DD
  8. (In) Jump Through L Leg in
  9. (Out) Fold (5)
  10. (In) Head Up
    (Out) Stay
  11. (In) Pick Up
  12. (Out) Chatvari Jump Back
  13. (In) Up D
  14. (Out) Press Back DD
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10
Q

Marichasana AB

A
  1. (In) Jump Thru R Knee In Bind
  2. (Out) Fold (5)
  3. (In) Head Up
    (Out) Stay
  4. (In) Pick Up
  5. (Out) Chatvari Jump Back
  6. (In) Up D
  7. (Out) Press Back DD
  8. (In) Jump Thru L Knee In Bind
  9. (Out) Fold (5)
  10. (In) Head Up
    (Out) Stay
  11. (In) Pick Up
  12. (Out) Chatvari Jump Back
  13. (In) Up D
  14. (Out) Press Back DD
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11
Q

Marichasana CD

A
  1. (In) Jump Thru R Knee Twist R (5) /
    (D) L Leg Lotus Bind Twist R (5)
  2. (In) Pick Up
  3. (Out) Chatvari Jump Back
  4. (In) Up D
  5. (Out) Press Back DD
  6. (In) Jump Thru L Leg In Twist L (5)
    (D) R Leg Lotus Bind Twist L (5)
  7. (In) Pick Up
  8. (Out) Chatvari Jump Back
  9. (In) Up D
  10. (Out) Press Back DD
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12
Q

Navasana

A
  1. (In) Jump Thru Navasana (5)
    (Out) Lower
  2. (In) Pick Up
    (Out) Lower

5 Rounds 7+8

  1. (Out) Chatvari Jump Back
  2. (In) Up D
  3. (Out) Press Back
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13
Q

Bhujapidasana

A
  1. (In) Jump Legs Around Arms
  2. (Out) Take Legs Back Head / Chin Floor (5)
  3. (In) Lift Up
    (Out) Stay
  4. (In) Bakasana
  5. (Out) Chatwari Jump Back
  6. (In) Up D
  7. (Out) Press Back DD
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14
Q

Kurmasana / Supta Kurmasana

A
  1. (In) Jump Legs Around Arms / Lower Kurmasana (5)
  2. (Out) Wrap Arms Take Bind
  3. (In) Cross Legs Right Over Left (5)
  4. (In) Lift Up
    (Out) Stay
  5. (In) Bakasana
  6. (Out) Chatwari Jump Back
  7. (In) Up D
  8. (Out) Press Back DD
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15
Q

Garbhapindasana / Kukkutasana

A
  1. (In) Jump through
    (Out)
  2. (In) Take Padmasana, thread arms thru legs and cover the ears / cheeks (5)
  3. (Out) Roll Down
    (In) Roll Up
    Repeat 5-7 times, Clockwise in a Circle
  4. (In) Lift Up Kukkatasana (5)
    (Out) Come Down
  5. (In) Lift Up in Padmasana or w/ Crossed Legs
  6. (Out) Chatwari Jump Back
  7. (In) Up D
  8. (Out) Press Back DD
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16
Q

Baddhakonasana

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A
  1. (In) Jump Thru, knees wide feet together, open feet press heels
  2. (Out) Fold, Chin to Floor (5)
  3. (In) Up
  4. (Out) Fold, Head to Feet (5)
  5. (In) Up
    (Out) Stay
  6. (In) Lift Up w/ Crossed Legs
  7. (Out) Chatwari Jump Back
  8. (In) Up D
  9. (Out) Press Back DD
17
Q

Upavishtakonasana A+B

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A
  1. (In) Jump Thru, Take Legs Wide, Catch Heels from Outside of Feet
  2. (Out) Fold Chin to Floor (5)
  3. (In) Lift Head Only
    (Out) Stay
  4. (In) Lift Legs Catch and Balance (5)
  5. (In) Lift Up w/ Crossed Legs
  6. (Out) Chatwari Jump Back
  7. (In) Up D
  8. (Out) Press Back DD
18
Q

Suptakonasana

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A
  1. (In) Jump Thru
    (Out) Lie Down
  2. (In) Roll Back, Legs Wide, Catch Big Toes (5)
  3. (In) Roll Up Holding the Toes Balance
    (Out) Legs to Floor, Chin to Floor
  4. (In) Lift Up Head
    (Out) Stay
  5. (In) Lift Up w/ Crossed Legs
  6. (Out) Chatwari Jump Back
  7. (In) Up D
  8. (Out) Press Back DD
19
Q

Suptapadangushtasana

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A
  1. (In) Jump Thru
    (Out) Lie Down
  2. (In) Catch R Big Toe, Press Legs Straight
  3. (Out) Touch Chin to Knee (5)
  4. (In) Lower Head to Floor
  5. (Out) Leg to Right Look to Right (5)
  6. (In) Lift Up Center
  7. (Out) Touch Chin to Knee
  8. (In) Lower Head to Floor
  9. (Out) Release R Toe and Lower Leg to the Floor
  10. (In) Catch L Big Toe, Press Legs Straight
  11. (Out) Touch Chin to Knee (5)
  12. (In) Lower Head to Floor
  13. (Out) Leg to Left Look to Left (5)
  14. (In) Lift Up Center
  15. (Out) Touch Chin to Knee
  16. (In) Lower Head to Floor
  17. (Out) Release L Toe and Lower Leg to the Floor
  18. (In) Chakrasana
    (Out) Chatwari
  19. (In) Up D
  20. (Out) Press Back DD
20
Q

Ubhaya Padangushtasana

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A
  1. (In) Jump Thru
    (Out) Lie Down
  2. (In) Feet Behind Head, Take Big Toes
    (Out)
  3. (In) Roll Up Straight Legs / Head Back (5)
  4. (In) Lift Up
  5. (Out) Chatvari Jump Back
  6. (In) UpD
  7. (Out) Press Back DD
21
Q

Urdhva Mukha Paschimottanasana

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A
  1. (In) Jump Thru
    (Out) Lie Down
  2. (In) Take Feet Behind Head / Hold Outside of Feet
    (Out) Stay
  3. (In) Roll Up w/ Straight Legs
  4. (Out) Fold, Chin to Shins - Look Toes (5)
  5. (In) Head Back
    (Out) Stay
  6. (In) Lift Up
  7. (Out) Chatvari Jump Back
  8. (In) UpD
  9. (Out) Press Back DD
22
Q

Setu Bandhasana

Study These Flashcards
A
  1. (In) Jump Thru / Lie Down
  2. (Out) Prepare
  3. (In) Lift Up (5)
  4. (Out) Come Down
  5. (In) Chakrasana or Vinyasa
    (Out) Chatwari
  6. (In) UpD
  7. (Out) Press Back DD

Primary Series (3 decks)

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