Pose and Cue Flashcards
CHAIRPLANE
Exhale CHAIRPLANE
Sweep your hands back / palms down - BREATHE HERE
Root more weight into your heels
Slide your knees behind your toes
Draw your shoulder blades to touch
SINK LOWER ON YOUR EXHALE
KNEE TO NOSE - RT
Exhale KNEE TO NOSE –
Shift forward - HOLD
Puff up the space between your shoulder blades
Pull your heel to your glutes
SQUEEZE for your EXHALE
KNEE TO NOSE - LFT
Exhale KNEE TO NOSE –
Lean forward - WAIT HERE
Curl your chin under - find the Cat in your upper back!
Pull your thigh to your chest
COMPRESS for your EXHALE
CRESCENT PLANE - RT
Exhale CRESCENT PLANE –
Reach your arms behind you / Palms down - PAUSE HERE
Stack your heel over your toe
Lift your chest above your thighs
Gaze forward and down for your EXHALE
CRESCENT PLANE - LFT
Exhale CRESCENT PLANE -
Sweep your arms back - Palms down - SETTLE HERE
Press the back of your thigh toward the sky
Knit your shoulder blades together
Shift your gaze as if you’re looking over a cliff – Last EXHALE
WARRIOR II - RT
Inhale WARRIOR II –Spiral open -
LAND HERE
Stack your front knee over your ankle
Open your hips toward the edge of your mat
Draw your shoulders together and down
DEEPEN for your INHALE
WARRIOR II - LFT
Inhale WARRIOR II – Cartwheel open - LINGER HERE
Align your front heel with your back arch
Squeeze your thighs inward
Open your shoulders over your hips
LOWER on your INHALE
EXT SIDE ANGLE - RT
Exhale EXTENDED SIDE ANGLE –
Shift forward & down / Open your arms to earth & sky - BREATHE HERE
Press your arm into your inner thigh
Align your top and bottom shoulder
Gaze to the Sky for your EXHALE
EXT SIDE ANGLE - LFT
Exhale EXTENDED SIDE ANGLE –
Shift forward & down / Reach to the floor & ceiling - PAUSE
Raise your upper body from your thigh
Roll your top shoulder down and back
Look to the Tip of your Fingers on your EXHALE
REV WARRIOR - RT
Inhale REVERSE WARRIOR –
Send your front arm up and back - LINGER HERE
Fan your ribs open toward the front of your mat
Spiral your pinky in as your reach toward the wall behind you
Drive Deeper in your Lunge for your INHALE
REV WARRIOR - LFT
Inhale REVERSE WARRIOR –
Reach your bottom arm up - HOLD
Spiral your chest and heart to the sky
Lengthen from your hip through your fingertips
Recommit to your Lunge for your INHALE
FULL AIRPLANE - RT
FULL AIRPLANE –
Launch forward / Float LEFT leg up - PAUSE
Dial your top hip down
Pull your shoulder blades together
LIFT A LITTLE HIGHER for your INHALE
With both softness and control EXHALE as you step back to CRESCENT PLANE
FULL AIRPLANE - LFT
FULL AIRPLANE –
Shift forward / Lift your back leg up - HOLD
Plant your foot to your mat
Find stability in your engaged core
LIFT HIGHER for your INHALE
Exhale with a gentle step back to CRESCENT PLANE
