Core

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high push up

Cues:

• Come into this pose from table top
• Walk your knees back about two inches
• Ensure that your core is engaged and lengthen your spine is long from the tailbone to the crown of the head
• On an inhale lift your knees off the ground straightening your legs keeping your feet hip distance apart
• Ensure that your fingers are spread wide,that your shoulders are directly over your elbows and wrists
• You feet should be hip distance apart

 

Low push up

Cues:

• Come into this pose from table top
• Walk your knees back about two inches
• Ensure that your core is engaged and lengthen your spine from the tailbone to the crown of the head
• Ensure that your fingers are spread wide,that your shoulders are directly over your elbows and wrists
• Feel your belly button come towards your spine and your spine towards your belly button
• Feel your ribs come towards your spine and your spine towards your ribs

 

Forearm plank

Cues:

• Come into this pose from a low push up
• Lower yourself onto your forearms ensuring that your elbows are directly under your shoulders
• Ensure that your core is engaged and lengthen your spine from the tailbone to the crown of the head
• On an inhale lift your knees off the ground straightening your legs keeping your feet hip distance apart
• Feel your belly button come towards your spine and your spine towards your belly button
• Feel your ribs come towards your spine and your spine towards your ribs

Low plank

Cues:

• Come into this pose from a low push up
• Lower yourself onto your forearms ensuring that your elbows are directly under your shoulders
• Ensure that your core is engaged and lengthen your spine from the tailbone to the crown of the head
• Feel your belly button come towards your spine and your spine towards your belly button
• Feel your ribs come towards your spine and your spine towards your ribs

 

side plank

Cues:

• Come into this pose from a high push up
• Bring the right hand towards the center of the mat
• On an inhale bring your left arm off of the ground rotating your body and shifting your weight into your right arm while rolling onto the outside edge of your right foot
• Have your left arm coming straight from the shoulder socket with the fingers pointed towards the ceiling
• Ensure that your right shoulders is over your elbow and your elbow is over your wrist bringing the arms in line with one another
• Engage the core, lengthen the spine and raise your hips towards the ceiling

Side plank - tree

Cues:

• Come into this pose from side plank
• On an inhale bring the bottom of the left foot off onto the shin or the inner thigh above the knee with the your left hip externally rotated and with your left knee pointing towards the ceiling
• Continue to reach the hips up towards the ceiling

Side plank - modified

Cues:

• Come into this pose from side plank
• On an inhale bring your left foot onto the ground in front of your right right shin
  
• The knee should be pointing towards the ceiling

Moving side plank

Cues:

• Come into this pose from side plank
• On an exhale bring your top arm and hand down just tapping the floor with your finger tips
• On an inhale bring your top your top hand and arm up and out back into a side plank

 

boat

Cues:

• Come into a seated position with your knees bent and the soles of the feet on the ground
• On an inhale place your heels on the ground while curling your toes towards your shins 
• Lengthen the spine from the tailbone to the crown of the head, bring your chest forward and engage your core
• Place the hands at your sides palms facing the ceiling
• You can stay here or you can
  • Shift your weight onto your seat bringing your feet off of the ground
  • Bring the legs towards straight
  • Bring the arms straight with the fingers reaching towards your feet

 

Dynamic Boat variation 1

Cues:

• Come into this movement from boat
• On an inhale lower the legs down about six inches keeping the spine long and the core engaged
• Exhale bring the legs back to the original position

 

Streamline Boat

Cues:

• Come into this pose from boat
• On an inhale bring your arms up overhead into a streamline position
• You have the option of keeping your knees bent or you can have the legs extended

Dynamic Streamline Boat

Cues:

• This is very similar to dynamic boat
• Come into this movement from streamline boat
• Inhale and bring the arms into an active streamline position
• Coming from the basic boat position on an exhale bring the legs towards straight keeping the spine long and core engaged
• Inhale separate the legs approximately six inches apart
• Exhale bring the legs together

Pigeon Crunch

 

Cues:

• Come flat on to your back with your legs at a 90° at the hips and a 45° at the knees
• On an inhale bring your right arm under your left coming into eagle arms
• On an exhale bring your shoulder blades and tailbone off of the ground engaging the core

Table Top

Cues:

• Come onto your hands and knees
  
• Place hour hands shoulder width apart with your shoulders over your elbows and your elbows over your wrists
• Spread your fingers wide
• Externally rotate the shoulders bring the triceps towards each or point the elbow pit away from you
• Place the knees directly under the hips
• Tuck your toes under 
• Feel the spine lengthen from the tailbone to the crown of the head
• Feel your ribs come towards your spine and the your spine come towards your ribs. Feel the belly button come towards your spine and your spine come towards your belly button

sunbird arm

Cues:

• Come into a this pose from a table top
• Holding the foundation of table top on an inhale bring one hand up and off the ground with the fingers pointing straight ahead and the arm coming out straight from the shoulder
• As you do this shift your weight into the opposite hand

sunbird leg

Cues:

• Come into this pose from table top
• Holding the foundation of table top on an inhale bring one foot up and off the ground
• Extend your leg straight from the hip joint keeping both sides of the pelvis even
  
• Curl the toes back towards the shin
• Shift more weight onto the supporting knee

 

sunbird

Cues:

• Come into this pose from table top
• Holding the foundation of table top on an inhale bring one hand up and off the ground with the fingers pointing straight ahead and the arm coming out straight from the shoulder
• On the next inhale bring the opposite foot up and off the ground extending your leg straight from the hip joint and curl the toes back towards the shin
• Continue to hold a strong core and long spine
• Keeping both shoulders and hips in a level and neutral position
• Balance your weight into the supporting arm and leg

flying sunbird

Cues:

• Come into this movement from sunbird
• On an exhale bring your knee towards your elbow and your elbow towards your knee
• When doing the movement explained above round your back and drop the chin
• On an inhale extend your arm and leg

flying pigeon

Cues:

• Come into this movement from down dog
• On an inhale bring your left foot off of the ground extending the leg up and away from the body keeping the hips even
• On an exhale bring your knee towards your nose shifting your body forward so that your shoulders are over your elbows and your elbows are over your wrists
• Round through back while dropping your chin towards your chest
• On an inhale extend the leg up and back behind you

Oblique Crunch

Cues:

• Come flat on to your back with your legs at a 90° at the hips and a 45° at the knees
• Place your fingers at your ears with your elbows out wide
• On an exhale bring your shoulder blades and tail bone off of the ground at the same time
• On an inhale eseparate your legs bringing the left leg in towards the body and the right away from the body
• On an exhale bring your right elbow towards your left knee twisting the torso to the left side
• On an inhale rotate your upper body back to centre and bring your right leg towards the body and the left leg away from the body
• On an exhale bring your left elbow towards your right knee twisting the torso to the right side
• On an inhale bring both your legs and torso back to centre
• On an exhale come back to the ground with your upper body and tailbone 

 

Three point Push up

Cues:

• Come into this pose from high push
• Bring both of your legs out wide approximately mat distance apart
• On an inhale bring one leg approximately two inches off of the ground keeping the hips even
• Continue to keep:
  • The core engaged
  • The spine long
  • The hips even
  • The shoulders square to the ground

Three point push up - leg abduction and adduction

Cues:

• Come into this pose from a three point push up
• On an inhale bring the leg that is lifted off of the ground out from centre about two inches on an exhale bring in back in to centre

Three point push up - flexion and extension

Cues:

• Come into this pose from a three point push up
• On an inhale bring the leg that is lifted off of the ground up two inches on an exhale bring in back in to centre

Two point push up

Cues:

• Come into this pose from a three point push up
• On an iinhale bring the right arm up and forward attempting to bring the arm straight out from the shoulder socket
• Continue to keep:
  • The core engaged
  • The spine long
  • The hips even
  • The shoulders square to the ground

Hollow Rock

Cues:

• Come flat on to your back with your toes point and your arms extended over your head parallel to the ground
• The arms can be:
  
  • Shoulder width apart
  • In a streamline position
    
• On an exhale engage your core and press your back into the ground
  
• On an inhale raise your feet approximately two inches off the ground while do the same with your arms
  
• On an exhale keeping the core engaged rock yourself forward
  
• On an inhale keeping the core engaged rock yourself back
  

Roll Down

Cues:

• Come into this movement from mountain pose
• On an exhale slowly start to roll down towards a forward fold over the following eight breaths
• Feel as if you are moving one vertebrae at a time
• On an inhale slowly start to rag doll yourself up towards mountain in the same amount of time and the reverse movement pattern than you did when rolling down to the forward fold