Teaching Methodology Sequence 2

Question 1

Utkatasana (Awkward Pose)

Answer 1

• Stand with your feet together.
• Put you hands on your hips.
• Rest your fingertips points of your hips.
• Squeeze your legs together and hinge forward slightly from the hips.
• Extend the spine long
• Bend your knees and sit low in the hips.
• Engage your low belly pulling your navel to your spine
• Draw your tailbone down.
• Roll your shoulders back.
• Take your hand off your hips
• Extend your arms forward and then up to the corner of the room.
• Relax your shoulders and you neck.
• Bring your hands back to your hips.
• Begin to straighten the legs as you come back up to standing.

Question 2

Guha (Hidden Pose)

Answer 2

• Stand with your feet together.
• Squeeze your legs together and bring your hands to your hips.
• Bend your knees slightly.
• Fold at the hip crease until your belly is resting on your thighs.
• Round your upper back.
• Keep your seat higher than your knees.
• Place your elbows on the outside or your knees.
• Bring your palms up to cover your eyes.
• Lengthe your spine by pressing the crown of your head to the front wall
• Press your shik bones to the back wall.
• Rememeber to keep your legs soft.
• Now Take you hands of your eyes.
• Come up to standing.

Question 3

Kanjanasana (Brahmas Lotus Squat)

Answer 3

• Place your feet mat distance apart,
• Turn your toes out slightly so your big toe is at the corner of you mat.
• Put your hands on your hips.
• Bend forward at the hips as you bend the knees.
• Bring your seat down until it’s just above the knees.
• Bring your handd out so your palms are facing forward.
• Then point your finger inbetween your legs and place your fingertips behind your heel with the thumb facing in.
• Or you can wrap your hands around your legs and place your palms on your feet.
• Lengthen the spine, gaze in between the toes and keep the neck open and long.
• Bring your hand in fron to you.
• Come back up to standing.

Question 4

Asvattasana

Answer 4

• Stand with you feet wide apart in a cowboy straddle.
• Turn your toes out 45o.
• Bend your knees out over your middle toes.
• Draw the knees back.
• Bring your palms together over the heart.
• Draw your tailbone down and engage the low belly.
• Bring the arms wide and lift your arms up.
• At the same time unbend your knees.
• Press you palms together overhead.
• Bring your hands down through the center bending back into the knees.