Standing Series Flashcards
(90 cards)
1
Q
Warm Up Breathing Exercise Sanskrit
A
Pranayama
2
Q
How many sets of pranayama are there? How many in each set?
A
2; 10
3
Q
Half Moon Pose Sanskrit
A
Ardha Chandrasana
4
Q
How long is Half Moon Pose (first set)?
A
60 Seconds
5
Q
How long is Half Moon Pose (second set)?
A
30 Seconds
6
Q
Half Moon Pose dialogue (right side): parts 1-4
A
- Start with your toes and heels together; arms down by your side.
- Inhale, bring your arms up over your head sideways.
- Touch your palms together and interlace your fingers, release your index fingers, cross your thumbs.
- Keep a nice tight grip throughout the entire posture; palms glued together all the way up to the wrists. Squeeze your arms against your ears until your arms are straight.
7
Q
Half Moon Pose dialogue (right side): parts 5-8
A
- Stretch your whole body up towards the ceiling as if you are trying to touch the ceiling and bend your body right and left a few times to warm up and prepare for half moon pose.
- When you have stretched enough, stop in the middle.
- Arms and ears together, so there is no gap between your biceps, arms and ears.
- Straighten your arms and wrists.
8
Q
Half Moon Pose dialogue (right side): parts 9-11
A
- Hips forward, upper body back a couple of inches, from start to finish your body weight should be on your heels.
- Concentrate on one point on your forehead in the mirror. Don’t even blink your eyes. Take a deep breath, full lungs and stretch up one more time, hold your breath as you push your hips to the left and bring your body down to the right in one straight line without bending your elbows or your knees.
- Continuously push your hips to the left as hard as possible, beyond your ankle bone (beyond your flexibility) until you feel a tremendous stretching sensation on the entire left side of your body. You are stretching all over, from inside out, from bones to your skin, fingertips to your toes.
9
Q
Half Moon Pose dialogue (right side): parts 12-15
A
- Arms and head back, chin up.
- Make sure your two hips are in one line and your shoulders are in one line.
- Hold the pose with your eyes open and breathe normally.
- Come down and push and push a little more at the end…come up and stop in the middle.
10
Q
Half Moon Pose dialogue (left side): parts 1-4
A
- Take a deep breath and bend your body to the left, push your hips to the right.
- Create a half moon shape.
- Go down to your edge: you should feel the stretching sensation over the right side of your body.
- Look at yourself in the mirror, chin up.
11
Q
Half Moon Pose dialogue (left side): parts 5-8
A
- Arms and head back, open up your chest and ribcage like a flower blooming.
- Arms touching your ears
- Come down and push
- Change
12
Q
How long is back-bending pose?
A
20 Seconds
13
Q
Back-bending Pose dialogue: parts 1-4
A
- Take a deep breath, full lungs, straighten your arms and life your upper body up towards the ceiling.
- Look up to the ceiling and bring your head back gently.
- Immediately bring your arms back with your ears.
- Maximum body weight in your heels.
14
Q
Back-bending Pose dialogue: parts 5-11
A
- Push your stomach, legs and hips towards the mirror and feel your total spine back-bending.
- Bend your lower back, middle back and upper back; not just your lower back.
- Lift your chest up and arch your upper back as you continuously try to go deeper into your backbend.
- Look at the back wall; try to touch the back wall.
- Inhale as you come up. Stop in the middle.
15
Q
Hands to Feet Pose Sanskrit
A
Pada Hastasana
16
Q
How long is Hands to Feet Pose?
A
30 Seconds
17
Q
Hands to Feet Pose dialogue: parts 1-4
A
- Bend your knees and bend forward from your hips. Bring your body down with a flat back.
- Touch the floor in front of you. Bend your right knee and left knee a few times to warm up your lower back.
- Squat down to release your lower back, place your heels down and lay your upper body on your legs, grab your heels from behind, pinky fingers touching side by side.
- Wrap your elbows behind your calf muscles.
18
Q
Hands to Feet Pose dialogue: parts 5-8
A
- Pull up on your heels and stretch your body down from the lower spine towards the floor.
- Keep your stomach on your thighs, your chest to your knees and eventually your face on your legs below your knees.
- Make sure there’s no gap between your body and your legs. Slowly lift your hips up towards the ceiling as you press your knees back to try to straighten your legs.
- Try to create tremendous stretching feeling all over your legs, you are stretching 360 degrees from coccyx to toes, coccyx to neck with your smiling face.
19
Q
Hands to Feet Pose dialogue: parts 9-14
A
- Keep your body weight forward towards your toes not your heels.
- Continuously keep pulling your body down, lock your knees, roll forward, lock your knees, last chance to lock your knees.
- If your legs are straight, contract your thighs more and try to touch your head to your toes.
- Inhale. Come up with your arms and head together. Flat back.
- Stop in the middle and bring your arms down by your side.
- Stay still and take at least one full breath (six seconds in through your nose and six seconds out).
20
Q
Awkward Pose Sanskrit
A
Utkatasana
21
Q
How long are parts one and two of Awkward Pose?
A
20-25 Seconds
22
Q
How long is part three of Awkward Pose?
A
10-15 seconds
23
Q
Awkward Pose dialogue, part one: parts 1-4
A
- Step to the right with your right foot, hip-width distance apart. Outside of your feet parallel to each other.
- Don’t change your feet throughout the entire posture.
- Bring your arms up parallel to the floor. Keep your fingers together. Straighten your arms. Contract your tricep muscles.
- Reach your arms forward towards the mirror as if you are trying to touch the mirror.
24
Q
Awkward Pose dialogue, part one: parts 5-8
A
- Take a deep breath.
- Exhale, suck your stomach in, hold it in.
- Sit back and down as if you were sitting in a chair behind you.
- Maintain a straight spine. One hundred percent body weight in your heels. Keep an equal distance between your toes, heels and knees.
25
Awkward Pose dialogue, part one: parts 9-13
9. Lift your chest up and bring your upper body back, away from your thighs.
10. Shoulders down. Keep your neck relaxed. Suck your stomach in.
11. Body weight in the heels. It might feel as though you're falling down backward.
12. Lean back, chest up, chin up.
13. Inhale and come up.
26
Awkward Pose dialogue, part two: parts 1-4
1. Keep your arms where they are.
2. Stand up on the balls of your feet. Keep your heels up as high as possible.
3. Tremendous concentration, don't even blink your eyes or you might lose your balance.
4. Focus one point in the mirror. Stretch your spine, chest, head, whole upper body up towards the ceiling. Imagine you are continuously being pulled up towards the ceiling.
27
Awkward Pose dialogue, part two: parts 5-11
5. From start to finish, throughout the posture you should feel like your hips and head are touching the wall as if it was behind you.
6. Sit down halfway until your hips touch the chair.
7. Knees up, chest up, spine straight.
8. Come up higher on your toes. Knees UP towards the ceiling.
9. Upper body back.
10. Your hips should not go below your knees. You are sitting in the chair.
11. Inhale, come up. Heels down. Spine straight.
28
Awkward Pose dialogue, part three: parts 1-4
1. Keep your arms where they are.
2. Come up a little bit on your toes. Bring your knees together.
3. Exhale, suck your stomach in, spine straight.
4. Sit down as slow as possible, at least 10 counts. All the way down, as if you are sliding down the wall.
29
Awkward Pose dialogue, part three: parts 5-9
5. Continuously stretch your spine up towards the ceiling and sit down until there is a half inch gap between your hips and heels.
6. Keep your knees together and forward towards the mirror.
7. Thighs parallel to the floor, arms parallel to the thighs, spine perfectly straight. Ninety-degree angles at your hips and shoulders. From the side, your body looks like you are holding a box in your lap.
8. Take a deep breath, knees together, spine straight, slowly come up.
9. Heels down, feet together, arms by your side and relax. Stand still.
30
Eagle Pose Sanskrit
Garudasana
31
How long is Eagle Pose?
20 seconds
32
Eagle Pose dialogue: parts 1-4
1. Inhale, bring your arms up over your head sideways.
2. On your exhale, bring your right arm underneath your left arm.
3. Cross at your elbows and then again at your wrists.
4. Turn your thumbs toward your face and bring the palms flat together, thumbs crossed with your right hand on the inside.
33
Eagle Pose dialogue: parts 5-8
5. Pull your elbows down towards your belly button and your fingertips eventually below your nose. You should see your face in the mirror. Square your shoulders.
6. Press your elbows against your chest.
7. Bend your knees and sit back as if you were sitting on a chair as your soften your hips.
8. Lift your right leg as high as possible, cross it over your left thigh.
34
Eagle Pose dialogue: parts 9-12
9. Point your right foot and wrapt it underneath your left calf muscle.
10. Eventually you will see all five toes in the mirror; no gap between the ankle and calf muscle.
11. If your hips are facing the corner, bring your knees to the right and the upper body to the left. Line your joints down the center line of your body.
12. Bring your shoulders and hips even in height and parallel to the front mirror.
35
Eagle Pose dialogue: parts 13-17
13. Sit down so your hips are no lower than three inches above your knees and squeeze to create compression in all the major joints of your body.
14. Feel all the joints opening together at once: ankles, knees, elbows, shoulders, wrists and especially your hips.
15. Suck your stomach in. Try to sit down a little deeper, bring your elbows down more and upper body back at the end.
16. Change. Release your knees and elbows, arms above your head and bring your arms down by your side.
17. Other side
36
Standing Head to Knee Pose Sanskrit
Dandayamana Janusirasana
37
How long is Standing Head to Knee Pose (first set)?
60 Seconds
38
How long is Standing Head to Knee Pose (second set)?
30 Seconds
39
Standing Head to Knee Pose dialogue: preparation
This posture requires all of your concentration, determination and will-power. Your goal is not to give up; mind over matter. Be patient and listen carefully to the details. Under that the most important thing is that you do the best YOU can do for today and you will get all the benefits.
40
Standing Head to Knee Pose dialogue: parts 1-4
1. Start with your feet together and wipe your hands if you need to.
2. Look in the mirror and concentrate on your left knee.
3. Throughout the entire posture, contract your thigh muscle and lift your kneecap up.
4. Lift your right foot up and grab underneath the ball of your foot.
41
Standing Head to Knee Pose dialogue: parts 5-8
5. Interlace all of your fingers and try to get your thumbs under your foot.
6. Get a tight grip; don't lose your grip.
7. Your knee should be a little higher than your hip, never below.
8. Concentrate on one point on yourself in the mirror, make sure your left knee is absolutely locked: leg straight and thigh muscles contracted. Your leg should be absolutely solid, one piece, unbroken (pretend you don't have a knee).
42
Standing Head to Knee Pose dialogue: parts 9-12
9. Inhale, lift your body up and start to stretch your leg forward towards the mirror until your leg is parallel to the floor; no higher, no lower.
10. Take a deep breath and continuously kick your right heel towards the mirror and flex your foot, toes towards your face. Eventually, your foot will be beyond perpendicular.
11. Keep kicking until both knees are locked and from the side, you look like an upside down "L"
12. Bring your body weight forward, so that your weight is equally distributed all over your standing foot (not in your heel).
43
Standing Head to Knee Pose dialogue: parts 13-18
13. If both knees are locked and both thigh muscles are contracted you can balance comfortably, bend your elbows down towards the floor until your elbows are touching your calf muscle.
14. Eventually, your elbows will go down below your calf muscle.
15. If you can balance here with both knees locked and face relaxed, slowly suck your stomach in tighter, tuck your chin to your chest, bring your body down, chest down. Look at your stomach; touch your forehead to your knee.
16. Continuously keep kicking forward, body weight forward. Hold and breathe.
17. Come out the same way you went in. Head up, chest up, straighten your arms, bend your knee, foot down.
18. Inhale, exhale. Other side.
44
Standing Bow Pulling Pose Sanskrit
Dandayamana Dhanurasana
45
How long is Standing Bow Pulling Pose (first set)?
60 Seconds
46
How long is Standing Bow Pulling Pose (second set)?
30 Seconds
47
Standing Bow Pulling Pose dialogue: parts 1-4
1. Toes and heels together
2. Lift your right palm up, elbows touching your waist.
3. Turn your right hand to the right side, thumb facing the back wall, palm facing up.
4. Grab your right ankle from the inside with all five fingers together. Get a tight grip.
48
Standing Bow Pulling Pose dialogue: parts 5-8
5. Lift your left arm up in front of you towards the ceiling, fingers together, palm facing the mirror.
6. Stand tall with your knees together and hips square to the mirror.
7. Concentrate one point on your left knee in the mirror. Lock your knee.
8. Inhale, stretch your upper body up, kick back and up as high as possible and reach forward towards the mirror.
49
Standing Bow Pulling Pose dialogue: parts 9-12
9. Charge your body forward.
10. Slowly bring your body down until your abdomen is parallel to the floor.
11. Continuously keep kicking your right leg back and up as hard as possible.
12. You will eventually see your foot coming up over the top of your head in the mirror.
50
Standing Bow Pulling Pose dialogue: parts 13-16
13. Bring your right shoulder behind you and your right knee behind your body.
14. Bring your left shoulder/scapula forward towards your chin until eventually they're in one line.
15. You should not be able to see your shoulder or knee in the mirror.
16. Two shoulders in one line.
51
Standing Bow Pulling Pose dialogue: parts 17-20
17. Continuously keep kicking and reaching to maintain your balance.
18. Lower your upper body down far enough so your stomach is parallel to the floor.
19. Keep your chest higher than your stomach and your left arm higher than your chest, completing the back bend.
20. Kicking and reaching should be equal and simultaneous fifty-fifty. If you lose your balance, you're not kicking hard enough.
52
Standing Head to Knee Pose dialogue: parts 21-26
21. Body down more.
22. Reach forward more.
23. Kick back.
24. Reach towards the mirror and kick.
25. Change. Upper body up, right foot down with your left. Arms down.
26. Inhale, exhale. Other side.
53
Balancing Stick Pose Sanskrit
Tuladandasana
54
How long is Balancing Stick Pose?
10 Seconds
55
Balancing Stick Pose dialogue: parts 1-4
1. Come to the back of your mat.
2. Feet together, toes and heels touching.
3. Inhale, bring your arms up over your head sideways.
4. Palms together, interlace your fingers, release your index finger. Thumbs crossed.
56
Balancing Stick Pose dialogue: parts 5-8
5. Elbows locked and arms touching your ears.
6. Hips forward, upper body back a couple of inches.
7. Inhale, take a big step forward on your right foot, lock both knees, point your left toes.
8. Suck your stomach in and bring your body down and leg up until your whole body is parallel to the floor.
57
Balancing Stick Pose dialogue: parts 9-12
9. Chest down, arms up.
10. Reach your upper body forward, stretch your left leg back as you create a capital letter "T".
11. Lock your right knee.
12. Look forward, one straight line from your head to your toes.
58
Balancing Stick Pose dialogue: parts 13-17
13. Look four feet in front of you.
14. Stretch, stretch, stretch
15. Change, step back. Keep your arms up and step forward on your left foot (repeat left side).
16. Step back, arms up over your head and bring your arms down by your side.
17. Stay perfectly still and allow your heart rate to return to normal.
59
Standing Separate Leg Stretching Pose Sanskrit
Dandayamana Bibhaktapada Paschimotthanasana
60
How long is Standing Separate Leg Stretching Pose?
30 Seconds
61
Standing Separate Leg Stretching Pose dialogue: parts 1-4
1. Make a quarter turn to the left and come to the back left side of your mat.
2. Toes and heels together.
3. Inhale, bring your arms over your head sideways.
4. Exhale, step out to the right four to six feet and at the same time bring your arms down parallel to the floor, palms facing down.
62
Standing Separate Leg Stretching Pose dialogue: parts 5-8
5. Line up your heels from the side, toes and heels parallel to each other.
6. Engage your thigh muscles.
7. Suck your stomach in and bend forward from your hips (with a flat back if possible).
8. Chin forward and knees locked.
63
Standing Separate Leg Stretching Pose dialogue: parts 9-12
9. Touch the floor in front of you and take a few seconds to allow your lower back and hamstrings to relax.
10. When you are ready grab your heels from the outside, all five fingers together underneath your feet.
11. Push your knees back and straighten your legs.
12. Pull on your heels as hard as possible and stretch your body down from the lower spine towards the floor.
64
Standing Separate Leg Stretching Pose dialogue: parts 13-16
13. Lift your hips up, roll forward, body weight towards your toes.
14. If your legs are straight, bend your elbows in towards your calf muscles and pull hard.
15. Shoulders away from your ears.
16. Lengthen your spine straight towards the floor, eventually touch your head to the floor between your feet.
65
Standing Separate Leg Stretching Pose dialogue: parts 17-20
17. If you cannot touch your forehead to the floor, open your legs more.
18. Chin forward, roll forward and keep pulling.
19. Eventually your spine should be perfectly straight from coccyx to your neck with your forehead touching the floor between your feet.
20. First you stretch your hamstrings, then your hips, then your lower spine and eventually your entire spine is stretching.
66
Standing Separate Leg Stretching Pose dialogue: parts 21-23
21. Change
22. Come back up with a flat back, arms out by your side.
23. Step your right foot back in to meet your left, arms up over your head and arms down by your side.
67
Triangle Pose Sanskrit
Trikonasana
68
How long is Triangle Pose?
40 Seconds
69
Triangle Pose dialogue: parts 1-4
1. Inhale, bring your arms up over your head sideways.
2. Exhale, take a big step to the right and bring your arms down parallel to the floor. Palms facing down.
3. Your wrists should be in line with your ankles (that is how you know you have a wide enough step).
4. Push your hips forward, upper body back.
70
Triangle Pose dialogue: parts 5-9
5. Turn your right foot to the right all the way until your toes are facing the mirror 90 degrees and your left foot is at 45 degrees.
6. Your heels should be in one line.
7. Take a deep breath.
8. Bend your right knee and sit down until your right thigh is parallel to the floor. Ninety degree angle at your knee and knee in line with your ankle.
9. Keep your spine straight and in the center.
71
Triangle Pose dialogue: parts 10-14
10. If you can't get a 90 degree angle, then bring your left hip down and forward and try and sit down a little deeper.
11. Push your hips a little bit forward to maintain a neutral spine throughout the posture.
13. Freeze: don't move your whole lower body (your hips and legs).
14. Upper body back, arms back. Open your chest and rib cage.
72
Triangle Pose dialogue: parts 15-18
15. Inhale, move both arms at the same time (windmill) and tilt your body until your right elbow touches your right knee. Palms face forward. Right hand fingertips aim towards the big and second toe.
16. Don't touch the floor. There should be no pressure on your fingertips against the floor.
17. Look up towards your left thumb.
18. Continuously reach your left arm up to the ceiling and reach your right arm down so that both arms and shoulders are stretching in opposite directions.
73
Triangle Pose dialogue: parts 19-22
19. Bring your left hip down and forward slightly and right knee in line with the help of your elbow.
20. Turn your upper body backward and twist like the spine twisting pose. Keep your left knee locked, left foot flat on the floor.
21. Change.
22. Move your arms, straighten your right leg and turn your right foot in and your left foot out.
74
Standing Separate Leg Head to Knee Pose Sanskrit
Dandayamana Bibhaktapapada Janushirasana
75
How long is Standing Separate Leg Head to Knee Pose?
20-30 Seconds
76
Standing Separate Leg Head to Knee Pose dialogue: parts 1-4
1. Bring your arms up over your head and place your palms together in prayer position.
2. Step your right foot to the right, three feet minimum.
3. Pivot on your heels and turn to face the mirror.
4. Make sure your hips are square, exactly in one line, heels in one line and back foot turned out 45 degrees.
77
Standing Separate Leg Head to Knee Pose dialogue: parts 5-8
5. Stretch your body up to the ceiling. Throughout the entire posture, elbows are locked and arms touching your ears.
6. Take a deep breath, suck your stomach in.
7. Tuck your chin to your chest, arms and head together.
8. Slowly round down and touch your forehead to your knee with your hands still in prayer position in front of your toes.
78
Standing Separate Leg Head to Knee Pose dialogue: parts 9-12
9. If you can't touch your forehead on your knee, bend your knee a little so that you can touch it.
10. Stretch your hands forward beyond your toes and keep your arms straight so that your spine can round more.
11. Put more weight on your right foot to help get your right hip up so both hips are in one line.
12. Try to bring your forehead higher up on your knee.
79
Standing Separate Leg Head to Knee Pose dialogue: parts 13-17
13. Push your knee back with your forehead and try to lock your knee.
14. Exhale, suck your stomach in, feel the compression in your throat.
15. Eyes open, breathe normally
16. Inhale, come up keeping your arms and head together until you are all the way up facing the mirror.
17. Pivot 180 degrees towards the back wall.
80
Tree Pose Sanskrit
Tadasana/Vrksasana
81
How long is Tree Pose?
20-30 Seconds
82
Tree Pose dialogue: parts 1-4
1. Focus on one spot on your forehead in the mirror.
2. Grab your right foot from underneath with both hands.
3. Place your right foot at the top of your thigh, heel in line with your inner thighs, sole of your foot facing up.
4. Carefully guide your knee down and back until eventually your two knees are in one line from the side.
83
Tree Pose dialogue: parts 5-8
5. Drop your tailbone down to get your lower back into a neutral position.
6. Lengthen your spine up towards the ceiling, suck your stomach in.
7. Push your hips forward, knee back.
8. Bring right hand up to the center of your chest.
84
Tree Pose dialogue: parts 9-13
9. If you can balance there, bring your left hand up, palms together, Namaskar.
10. If your foot slips at all, continue to hold your foot with your left hand.
11. Two hips in one line, two shoulders in one line.
12. Contract your thigh, lock your knee.
13. Spine straight, stomach in, eyes open, breath normally.
85
Toe Stand Pose sanskrit
Padangustasana
86
How long is Toe Stand Pose?
20 Seconds
87
Toe Stand Pose dialogue: parts 1-4
1. If you're going into Toe Stand, focus four feet in front of you on the floor.
2. Don't move your eyes, don't blink your eyes.
3. Bring your right foot up to tree pose or a comfortable place on your thigh.
4. Bring hands into prayer position.
88
Toe Stand Pose dialogue: parts 5-8
5. Bend forward from your hips and touch your hands on the floor in front of you.
6. Slowly bend your knee.
7. Bring your hips down and sit on your heel.
8. Bring your hips down and sit on your heel.
89
Toe Stand Pose dialogue: parts 9-12
9. Bring your hands to the side of your body and straighten your back.
10. Lengthen your spine up to the ceiling.
11. Hips up, balancing on your fingertips.
12. Both knees in one line, parallel to the floor.
90
Toe Stand Pose dialogue:
13. Keep focusing one point in front of you on the floor.
14. Bring one hand to your heart, the the other hand to Namaskar.
15. If you can balance there, look forward into the mirror.
16. Suck your stomach in, balance there, breathe normally.
