Mat Exercises

Question 1

Chest Lift

Answer 1

P. 28

Remember arms reach up in air while lifting chest and lowering chest

Question 2

Pelvic Clock

Answer 2

P. 30

Question 3

Bridging

Answer 3

P.32

Question 4

Dead Bug

Answer 4

P.34

Question 5

Femur Arcs

Answer 5

P. 36

Variation: both legs

Question 6

Bent Knee Opening

Answer 6

P. 38

Variation: both legs

Question 7

Side to Side

Answer 7

P. 40

Progression: top leg extended or both legs extended
End with rotation stretch with feet on floor

Question 8

Arm Arcs

Answer 8

P. 62

Movement is both arms together
Variation: alternating arms

Question 9

Assisted Roll Up

Answer 9

P.64

Press legs away from body into hands keeping curl

Question 10

Roll Up

Answer 10

P. 66

Variation: maintain arms reach overhead while elongating spine
Variation: hamstring stretch

Question 11

Sidekick

Answer 11

P. 68

Front to back
Up and down
Passé- developpe

Question 12

Prone Press Up

Answer 12

P. 70

Question 13

Dart

Answer 13

P. 72

Variation: pump arms, palms up, or thoracic extension

Question 14

Book Opening

Answer 14

P. 74

Question 15

Spine Stretch

Answer 15

P. 112

Variation: Hands down with palms up or down
Sit in butterfly if unable to long sit or bend knees

Question 16

Scarecrow

Answer 16

P. 114

Variation: on box or stack of mats to decrease shoulder mobility demand

Question 17

Hundred

Answer 17

P. 136

Options: 90/90, legs extended, full hundred position

Question 18

Mermaid

Answer 18

P. 138

Variation: add rotation
Country lateral stretch

Question 19

Quadruped

Answer 19

P. 176

Question 20

Leg Pull

Answer 20

P. 178

Can change hand position

Question 21

Leg Pull Front

Answer 21

P. 180

Variation: add ankle rocking during hip extension
“Sweep the foot off the ground”

Question 22

Swan I

Answer 22

P. 206

Press through top of feet, 1st and 2nd
Pelvis comes off the ground

Question 23

Swan II

Answer 23

P. 208

Question 24

Rollover

Answer 24

P. 210

Variations: knees bent or arms can be overhead or hovering on mat

Question 25

Spine Twist

Answer 25

Part 2: p. 30

Variation: Diamond sit, seated on box, hold ring or cross arms

Question 26

Standing Roll Down

Answer 26

Part 2: P. 32

Weight 60%balls of feet 40% heels

Question 27

Single Leg Kick

Answer 27

Part 2: P. 50

Forearms on mat, elbows towards body, chest lifted, Pulse twice
Variation: pubic bone off mat, increase spine and hip extension, increase tempo

Question 28

Swimming

Answer 28

Part 2: P. 52
Inhale for 4, exhale for 4
Variation: with spine extension

Question 29

Saw

Answer 29

Part 2: P. 54

Remember articulation, thumb down
Variations: sit on box, knees bent in diamond,

Question 30

Side Lift

Answer 30

Part 2: P. 90

Repeat 3-5 times

Variations: bend bottom knee or stagger feet

Question 31

Rolling and Seal

Answer 31

Part 2: P. 92

Rolling: hands outside
Seal: hands inside, tap 3 times

Question 32

Single Leg Stretch

Answer 32

Part 2: P. 112

Start: knees to chest grabbing one knee, then curl up, then extend opposite leg
Variations: feet pointed or flexed, hip flexion angle,

Question 33

Cross Cross

Answer 33

Part2: P. 114

Prep: knees bent, feet on floor pivot on elbow

Question 34

Corkscrew

Answer 34

Part 2: P. 116

Question 35

Leg Circles

Answer 35

Part 2: P. 156

Variation: opposite knee bent

Question 36

Double Leg Kick

Answer 36

Part 2: P. 158

Head to one side, flex feet during 3 kicks, extend arms and legs while lifting chest then turn head to opposite side as you lower down

Question 37

Double Leg Stretch

Answer 37

Part 2: P. 160

Variation: reach to ceiling, one arm and leg at a time,

Question 38

Push Up

Answer 38

Part 2: P. 186

Roll down and walk hands out to inverted V, push out into plank, 3 push ups, pike hips to inverted v, walk hands back to feet and then fool up

Bend knees on roll down/ up as needed

Question 39

Twist

Answer 39

Part 2: P. 188

Prep: both hands stay on mat as hips lift
3-5 rotations on each side before lowering hips