Sequences

Question 1

1. Tadasana/ Mountain Pose
2. To Urdvha Hastasana Upward salute
3. Squats
4. Virabhadrasana 2 (Warrior 2) Right
5. Peaceful Warrior
6. Virabhadrasana 2 (Warrior 2) Left
7. Peaceful Warrior

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Answer 1

1. Tadasana/ Mountain Pose

1. Stand with feet together.
2. Bring life into your legs.
3. Draw your tailbone down.
4. Engage your low belly.
5. Exhale Roll your shoulders back and down.
6. Inhale Stand tall and lengthen your spine
7. Imagining there is a string pulling you up from the crown of your head.

2. To Urdvha Hastasana Upward salute

1. Rotate your arms so your palms face forward.
2. Inhale raise your arms up to the side and over your head.
3. Engage the low belly and draw the tailbone down.
4. Keep the spine long and put that string at the top of your head.
5. Exhale Bring your palms together in front if your heart.

3. Squats

1. Move your feet outer hip distance apart
2. Turn your toes out slightly.
3. Exhale Sweep your arms forward for balance
4. Press your knees out and lower down into a squat
5. Bring your hand to your hips and inhale as you stand up
6. Repeat this 3 times following your own breath.
7. Keep your chest lifted and come down as low as you can keeping your heels on the ground.
8. 5. To Urdvha Hastasana Upward salute
9. After your third squat come to standing
10. Rotate your arms so your palms face forward.
11. Inhale raise your arms up to the side and over your head.
12. Exhale Bring your palms together in front if your heart.

4. Virabhadrasana 2 (Warrior 2) Right

1. Place your hands on your hips.
2. Exhale Bend your knees.
3. Take a big step back with right foot into a low lunge stance
4. Check and make sure your front knee is directly over your ankle.
5. Press the right heel down toes pointing at a diagonal
6. Inhale Open your hips and shoulder to the right side/wall.
7. Keep your legs strong like you are trying to stretch out your matt.
8. On Your Next Inhale Extend your arms front to back
9. On Your Next Exhale relax your shoulders,
10. Gaze over your front fingertips.
11. Draw the tailbone down, keep the low belly firm
12. Inhale and feel that string lift from the top of your head

5. Peaceful Warrior

1. On Your Next Exhale lower the fingertips on your right hand down to rest gently of your back leg
2. Inhale Raise your left arm up into a side bend.
3. Gaze up at your extended hand
4. Exhale Relax your shoulders and neck
5. On Your Next Exhale and lower your left arm
6. Bring your hands to your hips.
7. Rotate the right foot lifting your heal
8. On Your Next Inhale lean forward and step your feet together

6. Virabhadrasana 2 (Warrior 2) Left

1. Place your hands on your hips.
2. Exhale Bend your knees.
3. Take a big step back with your left foot into a low lunge stance
4. Check and make sure your front knee is directly over you ankle.
5. Press the left heel down toes pointing at a diagonal
6. Inhale Open your hips and shoulders to the left side/wall.
7. Keep your legs strong like you are trying to stretch out your matt.
8. On Your Next Inhale Extend your arms front to back
9. On Your Next Exhale relax your shoulders,
10. Gaze over your front fingertips.
11. Draw the tailbone down, keep the low belly firm
12. Inhale feel that string lift from the top of your head

7. Peaceful Warrior

1. Next Exhale lower the fingertips on your right/left hand down to rest gently of your back leg
2. Inhale Raise your left/right arm up into a side bend.
3. Gaze up at your extended hand
4. Exhale Relax your shoulder and neck
5. Next Exhale and lower your left arm
6. Bring your hands to your hips.
7. Rotate the right foot lifting your heal.
8. Next Inhale lean forward and step your feet together at the front of your mat.

Question 2

DEMO then Do Ardha Chandrasana, Half Moon Pose

2. Virabhadrasana 2 (Warrior 2) Right

3. Ardha Chandrasana, Half Moon Pose

4. Skandasana

5. Virabhadrasana 2 (Warrior 2) Left

6. Ardha Chandrasana, Half Moon Pose Left

Answer 2

DEMO then Do Ardha Chandrasana, Half Moon Pose

1. Tadasana/ Mountain Pose
2. Place your block at front of your mat and one to the right side of your mat
3. Stand with feet together.
   3.
4. Bring life into your legs.
5. Draw your tailbone down.
6. Engage your low belly.
7. Exhale Roll your shoulders back and down.
8. Inhale Stand tall and lengthen your spine
   6.
9. Imagining there is a string pulling you up from the crown of your head.

2. Virabhadrasana 2 (Warrior 2) Right

1. Place your hands on your hips.
2. Exhale Bend your knees.
   3.
3. Take a big step back with right foot into a low lunge stance
4. Check and make sure your front knee is directly over you ankle.
5. Press the right heel down toes pointing at a diagonal
   5.
6. Inhale Open your hips and shoulders to the right side/wall.
7. Keep your legs strong like you are trying to stretch out your mat.
8. Next Inhale Extend your arms front to back
   7.
9. Next Exhale relax the shoulders,
10. Gaze over the front fingertips.
11. Draw the tailbone down, keep the low belly firm
12. Inhale feel that string lift from the top of your head

3. Ardha Chandrasana, Half Moon Pose

1. Exhale Bring your right hand to your hip and look in front of your left toes
2. Step the left foot in 1-2 foot prints to shorten your stance and
   3.
3. Bend more deeply into your front knee
4. Inhale Move the block out in front of your left foot about one and half foot prints.
   5.
5. Slide you back leg along the floor and then lift it paralell to the ground.
6. Bring the block directly under your shoulder
7. Next Inhale straighten your left leg
   7.
8. Turn your hips open
9. keep the left leg strong
10. Flex your back foot
    9.
11. feel a straight line pressing out from your core
12. creating length from your head to your right foot.
13. Then when you feel stable lift the right hand up to the ceiling
14. Next Exhale
    11.
15. Bend the front knee lower your back leg to the floor.
16. Bring your hands to your hips
17. And come back into Virabhadrasana 2 Warrior 2

4. Skandastana

1. Parallel you feet and face the side right of the room
2. Bring your blocks to the side of your mat in front of you.
3. DOUBLE DEMO Key: Body parallel to ground perpendicular to hips
4. Turn your toes out at a 45 degreeAngle
5. Exhale Bend knees and hips
   6.
6. place your hands directly underneath your shoulders onto your block.
7. Exhale Bend the right knee out over the middle of the right foot.
   8.
8. bring your blocks over the right
9. straighten the left leg.
10. keep the left foot flat on the floor
11. keep the left leg strong
12. Check to make sure your spine is perpendicular to your hips
13. Inhale Back through center
14. Exhale Bend the left knee out over the middle of the left foot.
    12.
15. walking the blocks over to the left side
16. straighten the right leg.
17. keep the right foot flat on the floor
18. keep the right leg strong
19. Check to make sure your spine is perpendicular to your hips
20. Repeat this three time following your own breath.
21. On your third time come back to center
    16.
22. bend into the knees
23. bring your hands to your hips
24. and come back up into a upright stance
25. with legs spread
26. and feet paralell

5. Virabhadrasana 2 (Warrior 2) Left

1. Rotate your right foot and your hips to the back of the room1. bring your left heel up
2. Turn the left heel down toes pointing at a diagonal
   4.
3. Inhale Open your hips and shoulder to the left side/wall.
4. Keep your legs strong like you are trying to stretch out your mat.
5. Next Inhale Extend your arms front to back
   6.
6. Next Exhale relax the shoulders,
7. Gaze over the front fingertips.
8. Draw the tailbone down, keep the low belly firm
9. Inhale feel that string lift from the top of your head.

6. Ardha Chandrasana, Half Moon Pose Left

1. Exhale Bring your left hand to your hip and look in front of your right toes
2. Step the left foot in 1-2 foot prints to shorten your stance and
   3.
3. Bend more deeply into your front knee
4. Inhale Move the block out in front of your right foot about one and half foot prints.
   5.
5. Slide you back leg along the floor and then lift it paralell to the ground.
6. Bring the block directly under your shoulder
7. Next Inhale straighten your right leg
   7.
8. Turn your hips open
9. keep the left leg strong
10. Flex your back foot
    9.
11. feel a straight line pressing out from your core
12. creating length from your head to your right foot.
13. Then when you feel stable lift the left arm up to the ceiling
14. Next Exhale
    11.
15. Bend the front knee lower your back leg to the floor.
16. Bring your hands to your hips
17. And come back into Virabhadrasana 2 Warrior 2
18. Next Exhale and lower your arms
    13.
19. Bring your hands to your hips.
20. Rotate the left foot lifting your heal.
21. Next Inhale lean forward and step your feet together at the front of your mat.