Sunrise yoga move specifics Flashcards
- Corpse
- Corpse
Looks like- laying down supine
Benefits: Relaxation and restorative pose. Allows the body to cool and the breath to
return to a more normal breathing pattern.
Set Up: Lie in supine position with legs extended and relaxed so that the feet open
naturally. Let the arms rest by the sides with palms up and fingers relaxed. Draw the
shoulder blades down in the back to relax the neck and shoulders. Relax the facial and
jaw muscles, and close the eyes.
Modification: Place a rolled up towel under the knees for those with low-back issues.
Place a rolled up towel under the head for those with excessive kyphosis.
Movement: Static posture.
Cues: Allow the floor to support the body weight and use the breath to shift the focus
internally. With every breath taken, the body sinks deeper into the floor.
- Lying Butterfly Stretch
- Lying Butterfly Stretch
Benefits: Adductor stretch and hip joint opener. Allows the body to cool and the breath to
return to a more normal breathing pattern.
Set Up: Lie supine with soles of the feet together with arms relaxed by sides of torso,
palms down.
Pull the navel to the spine and bring spinal alignment to neutral.
Progression: While in the pose, place the hands on the insides of the thighs and gently
press open to increase the stretch.
Modification: Place a rolled up towel under the thighs for more support and to allow the
adductor muscles to relax further in the stretch. Place a rolled up towel under the head
(ideal for participants with kyphosis).
Movement: Static posture.
Cues: Maintain spinal alignment and allow the entire body to relax into the stretch. Use
the breath to shift the focus internally.
Seated Spine Twist
Seated Spine Twist
Benefits: Improves spinal rotation, and stretches the lower back and external hip rotators.
Opens the chest and shoulders.
Set Up: Sit in Staff Pose and bend knee with foot back toward buttocks, crossing the foot
over the opposite thigh with the sole of the foot flat on the mat. Keep knee pointing to the
ceiling and gently wrap the bent knee with the opposite arm and pull it slowly toward the
midline of the body. Place the opposite hand on the floor close to the tailbone and press
into the mat to facilitate a lengthening of the spine. Gently open the shoulders in the
direction of the bent knee and continue to rotate through the cervical spine.
Progression: Sit in the pose and bend the extended leg back toward the opposite buttock
with the top side of the foot facing down. Increase range of motion of spinal rotation.
Keep both sitz bones pressing evenly into the mat.
Modification: Sit in the pose with foot of bent knee back and towards buttocks, not
crossing the foot over the leg, but staying on the inside of the opposite leg. Place a rolled
up towel or rolled up yoga mat under the hips to maintain alignment (more appropriate
with participants with hip or hamstring tightness).
Movement: Static posture.
Cues: Inhale to lengthen the spine from its axis, and exhale to increase rotation.
Stay
strong in the pose and avoid collapsing the torso. Activate the muscles of the extended leg
and reach through the foot. Keep hips squared and weight even through the torso. Keep
both shoulders in line with each other. Use the breath to increase the movement.
- Staff Pose
Staff Pose
Benefits: Teaches good alignment and posture in a seated, upright position with legs
extended, great for assessing flexibility of hamstrings, base for many other poses.
Set Up: Sit with both legs extended out in front and trunk upright. Join the inner knees
and inner ankle bones together, place palms on floor in line with hips, fingertips pointing
forward. Keep head in alignment with shoulders, allow knees to slightly flex, releasing
the hamstrings, and allow the pelvis to sit in neutral while lengthening the spine.
Progression: Straighten legs and maintain neutral alignment in pelvis and spine.
Modification: Place a rolled up towel or rolled up yoga mat under the hips to maintain
alignment (more appropriate with participants with hip or hamstring tightness). If the
back is weak, sit against a wall to support the back.
Movement: Static posture.
Cues: Keep legs active and press through the heels of the feet, press into the hands and
sitz bones to assist with lengthening the spine, contract the abdominal muscles, pull the
shoulders back and down, open the chest.
- Bow and Arrow
- Bow and Arrow
Benefits: Strengthens and stretches the muscles along the spine. Strengthens the muscles
in the legs and strengthens the shoulder muscles when the arm is lifted.
Set Up: From all fours position (knees positioned under hips and wrists under shoulders),
allow the tops of the feet to rest gently on the mat, extend the right arm keeping the arm
close to the right ear (palm facing down) and extend the left leg hip level high. Contract
abdominal muscles and maintain neutral spine.
Progression: Increase range of motion (spinal flexion and extension).
Modification: Remain in all fours position. Inhale maintaining neutral spine and exhale
as you tuck the chin (eyes to the navel), pull the navel toward the spine and round the
back (spinal flexion). Allow the head to follow the spine. Inhale back to neutral.
Movement: Inhale, and extend the right arm (close to the right ear) and left leg (hip-level
high) while maintaining neutral spine. Exhale, flex the spine, and bring your right elbow
(palm facing up) toward your left knee. Inhale, and extend the right arm and left leg while
maintaining neutral spine.
Cues: Lengthen the spine as you extend the arm and leg. Contract the core muscles while
extending.
- Locust (Modified)
- Locust (Modified)
Benefits: Increases range of motion, flexibility, and strength of the spine. Stretches the
abdominal and chest muscles, as well as the front of the shoulders.
Set Up: Lie prone with arms alongside the body with palms facing up. Drop shoulders
back and away from the ears, and pull abdominal muscles inward. Drop tailbone down by
placing pelvis in a slightly posterior tilt to lengthen lower back. Lengthen legs with a
slight lateral rotation to engage the external hip rotators to assist with pelvis stabilization.
Gently press the tops of the feet into the mat. Contract the buttocks and thigh muscles,
and keep the ASIS bones in contact with the mat.
Progression: Increase the range of motion by lifting higher. Lifting both legs is an
option, however may not be appropriate for all-level participants. Participants with back
issues should keep both feet in contact with the floor.
Modification: Keep both legs on the mat and decrease the range of motion when lifting
the torso.
Movement: Inhale and lift upper torso and arms off the mat while keeping the head
aligned with spine. Exhale to lower to starting position, or hold as a static position.
Cues: Create length in the spine by using the breath to facilitate the stretch. Move the
thighs away from the trunk, reaching through the feet. Avoid overexertion of the lumbar
region. Stay in the pose only as long as you can maintain full breathing. Avoid rotation of
the pelvis by engaging the buttock and abdominal muscles. Draw the shoulders down and
back.
- Cobra (Modified)
Benefits: Increases range of motion, flexibility, and strength of the spine. Stretches the
abdominal and chest muscles, as well as the front of the shoulders. Releases compression
of the diaphragm and promotes a fuller breathing pattern.
Set Up: From Four Limbed Stick, lower to prone position with elbows directly in line
with shoulders. Forearms and palms on the mat, and legs extended and active. Tops of the
feet are pressing lightly into the mat. Keep the head aligned with the spine. Contract the
abdominal and buttocks muscles for support. Draw the shoulders down and back. Keep
the ASIS bones in contact with the mat.
Modification: Maintain a static position staying on the forearms (Sphinx Pose). May be
more appropriate for participants with spinal and/or neck issues.
Movement: Inhale and lift the elbows slightly off the mat. Feel as if you are “pulling” the
floor toward you with your fingers and rib cage. Draw the shoulder blades down and open
the chest. Exhale to return back to starting position.
Cues: Keep the hip extensors and abdominal muscles active to support the movement.
Keep tension out of the neck and shoulders by activating the lower trapezius and
latissimus dorsi muscles for support. Avoid hyperextending the cervical spine. Press
ASIS bones into the mat. Lengthen the spine. Pull with your hands to lift into Cobra,
rather than push (pushing the hands forward may compress the vertebrae).
- Four Limbed Stick (Modified)
Benefits: Strengthens the upper torso and arm and leg muscles, develops core strength
and scapular stabilization.
Set Up: Begin in Modified Plank position (both knees on floor).
Progression: From Plank position (legs extended), lower the entire body as one unit to a
hover position just above the floor while maintaining alignment throughout the body.
Modification: From Modified Plank position, lower the body to the forearms and knees
and maintain spinal alignment.
Movement: Inhale, and then exhale and lower the torso to a hover position just above the
floor, then push back up to starting position. Maintain spinal alignment. Static posture or
can be used as a transitional pose back to plank, or to another pose.
Cues: Keep scapular muscles stabilized and abdominal and buttocks muscles contracted
to maintain torso alignment. Keep elbows close to body. Keep chest open. Maintain
cervical placement to avoid dropping the head to the mat when lowering into position.
- Low Lunge
Benefits: Stretches hip flexors and quadriceps, mild back bend when arms are stretched
over head, strengthens inner and outer thigh muscles as they maintain hip and knee
alignment, strengthens shoulders when arms are lifted.
Set Up: From Mountain, lower to all fours position (hands and knees) and bring one foot
forward keeping the knee over ankle. Place hands on front thigh, contract abdominal
muscles, and bring torso to neutral. Raise arms to sides maintaining shoulder blades in
neutral.
Progression: Raise arms over head maintaining neutral spine.
Modification: Lower arms to floor on either side of foot and allow torso to rest on thigh
for more support, place a towel under the back knee.
Movement: Inhale to step into the pose, gently press hips forward to increase the stretch
of the hip flexor and thigh muscles without taking the knee past the toes. Lengthen arms
through the fingertips, exhale to return to all fours position, and repeat on other leg.
Cues: As arms move into position, avoid tension in the shoulders and neck. Open the
chest and extend the spine. Keep head in alignment with the spine and press hips forward
without leaning forward with the upper body. Ensure the knee is behind the toes.
- Mushroom
Benefits: Stretches adductor and hamstring muscles, and lengthens the spine.
Set Up: From Mountain, extend arms to the sides of the body and flex the wrists
(pointing the fingers down toward the floor). Place the feet as wide as the arms, while
keeping the feet straight and toes pointing forward. Bend both knees, flex at the hips, and
gently place your forearms on to your upper thighs (minimal weight on thighs). Maintain
neutral spine while keeping the head aligned with the spine.
Progression: Take the feet further apart and extend the legs (knees unlocked). Place the
hands or forearms on to the mat. Bring the chest toward the upper thighs. Allow the head
to drop naturally.
Modification: Flex the knees more and gently place the hands on to the upper thighs
(instead of the forearms). Lift the torso (reducing the range of hip flexion) while keeping
the head aligned with the spine. This modification may be more appropriate for
participants with eye conditions (e.g., glaucoma, compromised retina), or inner ear, blood
pressure, or back problems. A chair or support structure may also be used for participants
with balance deficits.
Movement: Static posture or used as a transitional pose.
Cues: Extend the sitz bones upward, lengthen the spine, and continue breathing.
- Mountain
- Mountain
Benefits: Basic standing pose that teaches good posture and stability. Strengthens the leg,
torso, and scapular stabilizers.
Set Up: From Standing Forward Fold, place hands on
the upper thighs. Inhale and roll up to a standing
position. Keep feet together placing the weight of the
body evenly on the soles. Legs are strong with thighs
drawn up, lifting kneecaps upward. Draw the tailbone
down, and engage the muscles in the buttocks to place
the pelvis and spine in neutral. Activate the abdominal
muscles, drop the shoulders away from the ears, and
open the chest to create a more neutral torso. Arms are
active and straight in line with the hips, and head and
neck are in line with the shoulders without any tension.
Progression: Stand in Mountain with arms extended
over the head. Close eyes if desired to increase
difficulty of balance.
Modification: Stand in Mountain with feet hip-width apart for better balance.
Movement: Static posture or used as a transitional pose.
Cues: Feel anterior and posterior muscles work evenly. Keep the breath working evenly.
Bring awareness to stillness and strength to the pose.
- Standing Forward Fold (Modified)
- Standing Forward Fold (Modified)
Benefits: Increases flexibility of the hamstrings, spine, and hips, and is a calming pose.
Set Up: From Downward Facing Dog, walk feet to hands, stay hinged at the hips, flex the
knees, and place hands on the upper thighs. Allow the head and neck to hang naturally,
with the crown of the head reaching toward the mat. Slowly lengthen the legs to increase
the stretch of the hamstrings.
Progression: From Downward Facing Dog, walk the hands to the feet, grasp the ankles,
and increase the lengthening of the spine by drawing the chest toward the thighs.
Modification: From Downward Facing Dog, walk the hands to the feet, flex the knees
and place the hands on the thighs, simultaneously, reduce the flexion of the spine. This
may be more appropriate for participants with back problems and/or balance. Avoid
tension in the cervical spine.
Movement: Static posture or used as transitional pose.
Cues: Keep the thigh muscles engaged and lift the kneecaps to avoid hyperextending the
knees. Keep the weight of the body over the feet evenly and feel both front and back
muscles working evenly. Draw the abdominal muscles in to protect the spine.
- Downward Facing Dog
- Downward Facing Dog
Benefits: Strengthens upper torso muscles, opens and stretches shoulders, hamstrings,
and calves. Lengthens spine, strengthens ankles, and tones the legs. Inversion for spine,
calming pose when held, heat builder when used as a transitional pose.
Set Up: From plank position, hands and feet in line with each other, lift hips, pressing
from hands and feet to bring the body to an inverted “V” shape. Walk feet in and slightly
flex knees to allow the spine to lengthen to neutral. Press heels toward floor and lift
tailbone to the ceiling, align head with arms and stabilize shoulder blades down and back
to create space between shoulders and ears. Press firmly from the palms of the hands and
open fingers wide.
Progression: Lift into position and keep legs straight, thighs and kneecaps lifted, heels
into floor, and maintain neutral spine.
Modification: Use a chair to support the upper body to reduce the range of inversion.
This modification is more appropriate for participants with eye conditions (e.g.,
glaucoma, compromised retina), or inner ear, blood pressure, or balance issues.
Movement: Static posture or used as a transitional pose.
Cues: Keep weight even through hands and feet, contract abdominal muscles, maintain
neutral cervical placement. Ensure knees are unlocked or slightly bent.
Side Plank (Modified)
Benefits: Strengthens the muscles in the hips and legs, and improves core stability,
balance, and coordination.
Set Up: From plank position, kneel on one knee, contract abdominal muscles, extend the
top arm straight up with the fingers pointing toward the ceiling and the palm facing
forward. Keep the shoulders and hips aligned, extend the top leg hip-level high.
Progression: Extend the top arm over the head and lower the top foot to the floor while
performing lateral flexion. Continue lifting and lowering the arm and leg simultaneously.
Modification: Static pose. Lower the top foot to the floor
Movement: Static posture or inhale while extending the top arm over the head and
lowering the top foot to the floor. Exhale when lifting the arm straight up and extending
the leg hip-level high.
Cues: Contract the abdominal muscles to maintain neutral spine. Keep elbow from
locking. Avoid allowing the head to drop. Maintain scapular stabilization.
- Plank (Modified)
Benefits: Strengthens upper body muscles, core muscles, and wrists.
Set Up: From all fours position with hands shoulder-width apart and directly under
shoulders and knees hip-width apart and directly under hips, walk the hands forward 6–8
inches. Maintain neutral alignment.
Progression: Extend one leg back and then the other, turn toes under and bring the body
to neutral alignment. Maintain alignment with upper torso. Then lower knees one at a
time back to the floor while maintaining alignment with upper torso.
Modification: Lower to forearms, hips, and knees and maintain alignment with upper
torso.
Movement: Static posture or moving used as a transitional pose.
Cues: Press palms of hands firmly into the mat with fingers open wide. Keep abdominal
and buttock muscles engaged to maintain spinal and pelvis alignment. Keep elbows from
locking. Avoid allowing the head to drop. Maintain scapular stabilization.
