1
Q
Surya namaskar a
Sun salutation a
A
Starting at mountain pose Inhale arms come up Exhale swan dive Inhale look and lengthen Exhale chaturanga Inhale upward facing dog Exhale downward dog 5 breaths Look to the top of the mat walk step or jump feet together Inhale look and lengthen Exhale forward fold Inhale reverse swan dive Exhale mountain pose 5 breaths
2
Q
Surya namaskar b
Sun salutation b
A
Mountain pose Inhale chair pose Exhale forward fold Inhale lengthen Exhale chaturanga Inhale upward dog Exhale downward dog right foot steps Left foot spins inhale warrior one Exhale chaturanga Inhale upward dog Exhale downward dog left foot steps Right foot spins inhale warrior one Exhale chaturanga Inhale up dog Exhale down dog 5 breaths Look to the top of the mat. Walk step or jump feet together Inhale lengthen Exhale fold Inhale arms up chair pose Exhale mountain pose tadasana 5 breaths
3
Q
Cues for upward facing dog
Urdva Muka svanasana
A
Toes together Only thing on the mat is toes and hands Gaze is up and back Lengthen your neck Shoulders down
4
Q
Cues for downward facing dog
Adho Muka svanasana
A
Fingertips into the mat
Heels down
Shoulders to your thighs
5
Q
Cues for chair pose
Uttkatasana
A
Zip your legs together Thighs knees and feet Sit back on your heels Chest is lifted Arms up
6
Q
Cues for cobra pose
Bhujangasana
A
Tighten your gluts lifting your thighs off the mat
Fingertips active
Gaze is lifted
Shoulders down
7
Q
Cues for high plank
Dandasana
A
Shoulders stacked above wrists
Heels above toes
Keep your weight center
Yoga 200 hr RYT Certification
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