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    Yoga Flash Cards

    Uploaded by

    Flora Tiong
    This is the basic standing pose in yoga. It establishes alignment and awareness to prepare for other poses.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Yoga Flash Cards

    Uploaded by

    Flora Tiong
    416 views78 pages
    This is the basic standing pose in yoga. It establishes alignment and awareness to prepare for other poses.

    Original Title

    yoga flash cards

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    © © All Rights Reserved

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    This is the basic standing pose in yoga. It establishes alignment and awareness to prepare for other poses.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    416 views78 pages

    Yoga Flash Cards

    Uploaded by

    Flora Tiong
    This is the basic standing pose in yoga. It establishes alignment and awareness to prepare for other poses.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 78

    “Downward Facing Dog Pose”

    M. Lashure - Yoga Flash Cards


    This pose is an upside down “V” shape.

    1. Balance weight equally between arms and legs, hands


    and feet
    2. Spread fingers wide and press hands down
    3. Lift hips high into the sky!
    4. Let your head relax downwards
    “Candle Stick Pose”

    M. Lashure - Yoga Flash Cards


    In this pose we are “Standing on our shoulders.”

    1. Lay on the ground.


    2. Shrug shoulders up by ears, then press them down
    into the ground.
    3. Support hips with hands and reach legs straight up
    towards the sky.
    “Chair Pose”

    M. Lashure - Yoga Flash Cards


    1. Stand with feet together and big toes touching.
    2. “Glue legs together.”
    3. Bend knees and sit back as if sitting in a chair.
    4. Reach arms up.

    This is a challenging, powerful pose.


    “Superman Pose”

    M. Lashure - Yoga Flash Cards


    (This pose can be done with arms reaching forward or out
    to the sides)

    1. Chest pulls forward, feet pull backwards.


    2. Belly muscles support you while your chest and legs
    lift off the ground.
    3. To make this pose easier, keep legs on the ground.
    “Butterfly Pose”

    M. Lashure - Yoga Flash Cards


    1. Sit with soles of feet together and knees out to
    the side.
    2. Feet can be close to the body for more stretch or
    farther away from the body for less stretch.
    3. Sit up tall.
    “Plough Pose”

    M. Lashure - Yoga Flash Cards


    This is NOT for beginners.

    1. From “candlestick pose,” drop your feet towards the


    ground behind you.
    2. If your toes don’t touch the ground, bend your knees
    and rest them on your
    “Triangle Pose”

    M. Lashure - Yoga Flash Cards


    1. Stand with feet 3 feet apart.
    2. Turn right toes out, left toes in.
    3. Reach arms out the sides and reach for the right
    side of the room.
    4. Lower your right hand to the ground and reach left
    hand up.
    5. Look up at your right hand or down to the ground.
    “Tree pose”

    M. Lashure - Yoga Flash Cards


    The toes of your “non-standing leg” can be on the ground,
    or anywhere on your leg (except on your knee).

    1. For balance, press foot into leg and leg into foot.
    2. Stare and a spot in front of you that is not
    moving.
    “Lightning bolt pose”

    M. Lashure - Yoga Flash Cards


    1. Sit with knees together and heels together.
    2. Sitting on your heels, sink your hips down and reach the
    top of your head up towards the sky
    “Plough Pose”

    M. Lashure - Yoga Flash Cards


    This is NOT for beginners.

    1. From “candlestick pose,” drop your feet towards the


    ground behind you.
    2. If your toes don’t touch the ground, bend your
    knees and rest them on your forehead.
    “Child’s Pose”

    M. Lashure - Yoga Flash Cards


    1. With knees and heels together, let head rest on the
    mat
    2. Reach hips down and back.
    3. Arms can reach forward or back towards your toes
    4. This is a restful pose that allows your back and hips to
    stretch.
    “Downward Facing Dog Pose”

    M. Lashure - Yoga Flash Cards


    This pose is an upside down “V” shape.

    1. Balance weight equally between arms and legs, hands


    and feet
    2. Spread fingers wide and press hands down
    3. Lift hips high into the sky!
    4. Let your head relax downwards
    “Crow Pose”

    M. Lashure - Yoga Flash Card


    This is an advanced pose and is not for beginners.

    1. From yoga squat, bend elbows back and press upper


    arms into legs to balance.
    2. Look forward.
    “Crescent moon”

    M. Lashure - Yoga Flash Cards


    1. Clasp hands together.
    2. Reach hips to the right and lean to the left.
    3. Reach arms to the left.
    4. Gaze up at right elbow.
    5. Repeat on left side.
    “Warrior Two”

    M. Lashure - Yoga Flash Cards


    1. Keep pressing feet down.
    2. Reach arms out to the sides.
    3. Make sure front knee is directly over front ankle.
    4. Gaze over front middle finger.
    “Warrior One”

    M. Lashure - Yoga Flash Cards


    1. Make sure front knee is directly over front ankle
    2. Reach arms up the sky,
    3. draw shoulders down and away from the ears
    4. Try to square hips to the front of the room.
    “Warrior three”

    M. Lashure - Yoga Flash Cards


    This is an advanced pose.

    1. Use belly strength to stay balanced.


    2. Remember, falling down is part of the fun!
    “Mountain Pose”

    M. Lashure - Yoga Flash Cards


    1. Stand with feet hips width apart.
    2. Feel sits bones drawing down towards ankles.
    3. Tuck tail bone.
    4. Draw belly in and up (gently)
    5. Drop shoulders down and away from ears.
    6. Engage legs by moving thighs back in space.
    7. Press feet into the ground to stand tall.
    “Hands to Sun Pose”

    M. Lashure - Yoga Flash Cards


    Reach arms out and up over head!
    Imagine you are scooping up the sun.
    “Cobra Pose”

    M. Lashure - Yoga Flash Cards


    1. Lay on belly.
    2. Place hands under shoulders.
    3. Bend elbows back towards your feet behind you.
    4. Use back muscles to pull chest forward and up.
    “Foot to Hand Pose”

    M. Lashure - Yoga Flash Card


    This is an advanced pose. Keep working on tree. When you are
    ready to try this pose, your teacher will let you know!
    “Wheel Pose”

    M. Lashure - Yoga Flash Cards


    This is an advanced pose. Keep working on bridge pose. When
    you are ready to try this pose, your teacher will let you know!
    “Forearm Balance Pose”

    M. Lashure - Yoga Flash Cards


    This is an advanced pose. Keep working on down dog pose.
    When you are ready to try this pose, your teacher will let you
    know!
    “Hand stand”

    M. Lashure - Yoga Flash Cards


    This is an advanced pose. Keep working on down dog pose.
    When you are ready to try this pose, your teacher will let you
    know!
    “Warrior Three”

    M. Lashure - Yoga Flash Cards


    This is an advanced pose.

    3. Use belly strength to stay balanced.


    4. Remember, falling down is part of the fun!
    “Camel Pose”

    M. Lashure - Yoga Flash Cards


    1. Stand on Knees
    2. curl toes under
    3. place hands on low back with fingers pointing up
    4. press hips forward
    5. point chest upward
    6. if you can, reach for your heels
    7. If it feels safe, let your head fall back
    “Full Boat Pose”

    M. Lashure - Yoga Flash Cards


    1. balance on sit bones (not low back)
    2. use belly strength to balance as you lift arms and
    legs
    3. bend knees if you like
    “Full Lotus Pose”

    M. Lashure - Yoga Flash Cards


    Some young children are naturally flexible to do this on the
    first try, For most older children and adults, this is an
    advanced pose.

    1. Bring one foot into your hip crease


    2. Cross other leg over and bring into opposite hip
    crease
    “Seated Twisting Pose”

    M. Lashure - Yoga Flash Cards


    Use belly to twist and look over your shoulder.
    “Extended Side Angle Pose”

    M. Lashure - Yoga Flash Cards


    1. Find your warrior two legs
    2. bring fore arm to thigh (or hand to the floor)
    3. reach other arm beyond your ear
    “Eagle Pose”

    M. Lashure - Yoga Flash Cards


    This is an advanced pose.
    Your belly strength will keep you balanced!
    “Half Moon pose”

    M. Lashure - Yoga Flash Cards


    This is an advanced pose!

    1. Find your triangle pose


    2. Then lift back leg up!
    “Forward Folding Pose”

    M. Lashure - Yoga Flash Cards


    1. Stand with feet hip width apart
    2. Fold at the hips, not the waist
    3. Tuck chin to chest, to relax neck
    4. Bend knees if the stretch is too much for the backs of
    your legs
    “Half Plank Pose”

    M. Lashure - Yoga Flash Cards


    1. From plank pose, shift weight onto right hand and
    outer edge of right foot.
    2. Lift left arm up

    Repeat on left side

    ***To modify, keep right knee on the ground.


    “Cow Face Pose”

    M. Lashure - Yoga Flash Cards


    1. Bring one knee in front of the other.
    2. Sit between edges of feet.
    3. reach elbows in opposite directions (one reaches
    upwards, the other downwards)
    4. Clasp hands, or to modify, hold onto a strap behind
    your back.
    5. Repeat on the other side.

    THIS IS AN ADVANCED POSE


    “Hand Stand”

    M. Lashure - Yoga Flash Cards


    This is an advanced pose. Keep working on down dog pose.
    When you are ready to try this pose, your teacher will let you
    know!
    “Pigeon Pose”

    M. Lashure - Yoga Flash Cards


    1. Bring right knee forward.
    2. Extend left leg behind you
    3. Square both hips to the front of the room.
    4. Lift sternum (chest) up

    Repeat on other side.


    “Seated Half Split Pose”

    M. Lashure - Yoga Flash Cards


    This is an advanced pose. Keep working on down dog pose.
    When you are ready to try this pose, your teacher will let you
    know!
    Mountain Pose

    M. Lashure - Yoga Flash Cards


    1. Stand with feet hips width apart
    2. Press feet down into the ground
    3. Rise up through the top of your hear
    4. Tuck your tailbone
    5. Lift your sternum (chest) up
    6. Pull your shoulders down and back

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