1. Yoga Connections

2. YOGA CONNECTIONS  As students of yoga improve and advance, so too must our teaching techniques. Learn how to “touch” our students physically, and emotionally. Using your hands to assist a student to correct or deepen a pose can be both appropriate and effective. Come explore the power of touch complete with detailed Vinyasa professions to use for months to come,

3. NAMASTE (PRAYER POSTION) – verbal cues  Stand at top of mat, toes touching, heels 1.5 inches apart  Shoulders back and down, neck long, abs in, buttocks tight  Breath deeply: VERBAL Ujjayi Equal out to in (give to receive) Slow down heart rate Improve focus and concentration

4. NAMASTE – physical touch  Eyes Open  Pull hair at top of head  Stroke up spine from base  Touch 1 inch below belly button  Stroke shoulder from sternum to shoulder in front of body while standing behind  Stroke knee to middle thigh (front or side)

5. FORWARD FOLD – verbal cues  Shake head “yes, no”  Rock forward on toes, back on heels, find center  Lift knees, tighten quads & Abs  Pull shoulders back and down Into back pocket Lengthen neck Radiate light out chest

6. FORWARD FOLD – physical touch Hand down back and through hair Stroke arms Pound on buttocks at hip crest Gaze through kneecaps Feel pull down to earth Lift tailbone and knees to sky

7. MONKEY POSE – verbal cues  Flat back  Top of head  Don’t arch neck – no creases (or wrinkles) in back of neck  Out back of neck through crown (top at cowlick) of head  Gaze at toes

8. MONKEY POSE – physical touch Base of tail bone (pull tights at tailbone – pull hair at crown of head) Rock on toes then heels Lift toes Same proper back posture  Shoulders back and down  Lengthen neck

9. FORWARD FOLD TRANSITION TO PLANK - verbal cues only  Hands on either side of feet  Bend knees  Look forward through hands  Roll up on balls of feet  Place weight on hands to walk to step or jump back to plank  Bent elbows to soften landing  Little hand-stand

10. PLANK – verbal cues  Fingers wide / weight even  Middle finger points front  Shoulders back and down  Elbows straight, crease (or eye) of the elbow forward  Shoulder over elbows  Elbows over wrists

11. More PLANK – verbal cues Straight line – top of head to heels  Hips don’t dip or raise (unless requested)  Shoulder blades tucked into back pocket  Neck elongated – look 1-2 feet in front of hands

12. HOVER – verbal cues  Elbows bent  Elbows Close to body  Strong Spine  Long line from heels to crown of head  Hips stay slightly above heels and just about shoulder height

13. PLANK & HOVER – physical touch  Tap hip at side  Lift chin  Pull hair at crown of head  Touch thigh just above knee  Touch belly just under belly button

14. TRANSITION TO COBRA – verbal cues only  Transition from plank to Cobra  Lower knees  Scoop Down, Forward and Up with Chest  Elbows tight to side  Arch back slightly  Slide body forward  Head emerges like a turtle

15. COBRA – verbal cues  Fingers Spread  Hands lift or clasp behind head or lumbar  Press shoulder back and down – elongate neck  Radiate light out of sternum and chest  Crease in elbow forward, elbow straight back  Abs/buttock tight-protect lower back  Dig in with toes – or rest on top of foot  Straighten legs and lift thighs so that knees come off the mat (abs & butt tight)  Gaze at crease – ceiling & wall meet

16. COBRA – physical touch  Touch 2 fingers between shoulder blade  Stoke hamstring down  Pull hair at crown of head  Wrap hands around front of shoulders and draw back (straddling from behind)

17. UPWARD FACING DOG – verbal cues  Work to straighten elbows (no need to lock)  Eyes of elbows (crease) faces forward  Fingers spread  Elbows tight to body Upward facing dog  Engage abdominals  Buttocks tight (controversy – protect lumbar)  Lift chest – gaze to heaven

18. UPWARD FACING DOG – physical touch  Straddle from behind – draw shoulder back  Permit unlocked (encourage) elbows

19. DOWNWARD FACING DOG – verbal cues  Getting into position Roll over toes to lift Dig toes, plant and lift – pedicure option Inversion Precautions  High blood pressure  Pregnant  Carpel Tunnel Syndrome  Dizzy, nauseous, lightheaded – relax into child’s pose

20. More DOWNWARD DOG – verbal cues  Spread Fingers  Crease in (or eye of) elbow forward  Shoulder back and down – elongate neck  Head relaxed (shake yes, no)  Gaze through kneecaps  Chest dropped and pressed toward the earth  Buttock lifted to sun, back arches  Knees lifted, quads tight  Heels pressing to earth  Toes spread and slightly turned in  Hands shoulder width apart  Feet hip (not thigh) width apart

21. DOWNWARD DOG – physical touch  FROM FRONT: Lay on entire back – feet outside of hands  FROM FRONT: Lunge front foot between hands, press on lower back  FROM FRONT: Fingers through hair to get head relaxed  FROM FRONT OR SIDE: Press shoulders down  FROM FRONT OR SIDE: Stroke hands around shoulder-elbows to help wrap crease in elbow front  FROM BACK - Take strap over lower back, around through legs and pull (Other foot in between feet)

22. DOWNWARD DOG VARIATIONS  One Leg – square heel up Toe down lift from buttocks both hips and shoulder parallel to the earth (or mat)  One Leg – KNEE BENT bent knee, turned out hip over hip hips perpendicular to earth (facing the horizon or wall) shoulders parallel to wall (facing earth or mat) Look under armpit or at foot

23. One Legged Plank – Runners Position Extend leg to pull into runners position Transition to one legged plank – very hard! Flip to one-armed wheel  Arm out of shoulder reaching forward  energy knee-to-fingers  Press hips up  Internal pressure – hands/heels  Transition back (use gaze to hand) – flip to one-legged downward dog

24. Transition from Downward dog to Forward Fold  Gaze at hands  Bend knees deeply, roll up on toes  Walk, step or jump feet between hands (toes touching, heels 1.5 inches apart)  Transition to standing Monkey Standing – lifted arms,or Grasping hands, or Namaste Arms

25. WARRIOR 1 – verbal cues  Feet hip width apart – face front  Front knee bent, knee over heel, blade of foot planted  Hips forward, slight pelvic tilt, hip flexor stretch  Shoulders back and down, arms up (hands touching?)  Gaze up to heaven, body sinking into the earth

26. WARRIOR 1 – physical touch  Stand behind  Stroke side body up from hips to under arms  Stroke arms up  Touch top of front thigh to increase front knee bend  Tap 1 inch below belly button to engage abs  Tap front of hip flexor to encourage pelvic tilt

27. WARRIOR 1 – arm variations Reverse Namaste Crossing behind, switching / rotating One arm up, other arm down (thumb and pinky) Grab wrist and move into twist Bind hands Wrap hand behind waste and reach opposite arm up

28. WARRIOR 2 – verbal cues  Feet hip width apart – body faces side (plate of glass front/back)  Front knee bent, knee over heel, blade of foot planted  Hips open side, slight pelvic tilt, inner thigh stretch  Shoulders back and down, arms front/back  Gaze over the front middle finger  To protect back move front foot parallel with back toes

29. WARRIOR 2 – physical touch  Stand behind – stroke from sternum to shoulders to finger tips  Tap belly  Tap hip flexor  Pull up on hair to elongate the spine  Touch inside of front knee (bent knee) to track knee properly over front toe

30. WARRIOR 3 – verbal cue/NO touch  Hips Parallel to floor  Shoulders parallel with flor  Thigh tight  Knee lifted  Driste or gaze at spot on floor to assist with balance  Engage abs

31. WARRIOR 3 – arm variations  Reach front  Airplane side  Prayer in front  Reverse prayer – behind back

32. STANDING SPLIT – verbal only / no touch  Standing on one leg, hands on floor, hips parallel with floor, shoulders parallel with floor Arm Variations  Both hands on floor or block  Tripod  Walk hands to ankle  Balance on one foot, holding hands on ankle Lift up kneecap of standing leg Tighten abs, Shoulders back and down Gaze at big toe, knee or spot on the floor

33. HALF MOON – verbal only/no touch  Standing on one leg, hips open  Hip over hip  Shoulder over shoulder  Foot flexed and slight front  Start with gazing and floor and move slowly up to heaven (increasing the challenge)  Hand starts on hip and may straighten to reach to heaven  Lift up kneecap of standing leg  Tighten abs  Shoulders down and back  FLOATING MOON – lift supporting hand off block or ground

34. REVOLVED HALF MOON – verbal only/no touch  Switch hands  Square off hips to parallel floor  Work to have shoulder perpendicular to floor  Revolved (or rotated) position compresses diaphragm and challenges breathing Work on the challenge whether shortness of breath is physical or emotional stress Breath as deeply as possible Great for obliques

35. PIGEON – verbal cues  Hips square  Watch position of front knee  Flex foot – move knee, not foot (rotating from hip)  Hips either both touching or one elevated/supported  Reach arms front on floor (replace hands with elbows) Deep Breathing Variation for arms – reach through with opposite arm Bind the arms

36. PIGEON – physical touch  No laying on clients! TOO ADVANCED!

37. TRIANGLE – verbal cues  Legs not as far apart as Warrior 1 or 2  Transition from Warrior 2 is easiest  Reach with upper body forward and lean over so that one arm touches floor – draw a rainbow  Hand is either planted, grabbing toe or touching thigh  Focus is straight/lifted no locked/ t legs (bring them closer if unable)  Straight line from tailbone to top of head  Straight line from fingertip to finger tip (3 lines make the triangle!)  Plate of glass in front, plate of glass behind  Open the shoulder and expand chest

38. TRIANGLE – physical touch  Stand behind and open shoulders  Similar to warrior 2  Very gently guide top up to heaven  Stroke back of knee  Pry hand of tibia (unsupported triangle)

39. REVOLVED TRIANGLE – verbal cues  Same as Triangle but switch the arm position and square hips – blocks are beneficial  This revolution will compress the diaphragm and reduce breath capacity  Rotation will also increase stretch to front hamstring  Try to open chest even further  Let feet square off and hips will turn parallel to floor

40. TRIANGLE – physical touch  Help open shoulders  Gently guide opposite arms up  Be careful!

41. SHOULDER STAND – verbal cues  Laying on back (supine), lift legs  Tuck elbows under, elbows close together, shoulder width apart  Lift legs walking hands higher and higher on the back  Try to straighten the body  Flex the feet

42. SHOULDER STAND – physical touch  Paddle the flexed feet  Lift up from ankles – helping student to rise up on shoulders

43. BRIDGE – verbal cues  Heels under knees  hands touching heels  Roll shoulder back, down and under  Lifting and opening chest  Clasp hands  Arch and lift  When lowering let buttocks lower first  Clenching buttocks controversy (clench to protect sacrum)

44. BRIDGE – physical touch  FROM BEHIND – assist with lifting hips  One foot lunges between legs  Hand supports and lifts from under hips

45. SHAFVASANA – verbal cues  Cover yourself to stay warm  Lay in a supine position  Eye-bags are optional  Arms down by the sides of the body with a comfortable amount of space (3 inches)  Palms up ready to receive  Shoulders tucked under  Feet hip width apart  RELAX!

46. SHAFVASANA –physical touch  Rub shoulders starting with back of shoulders (traps)  Move up back of neck  End with earlobe rub  Pull hands through hair gently  Deep breadth and press shoulders down  Move to feet  Pull legs at ankle, jostling feet to loosen hips  Pull on legs to lengthen spine

47. YOGA CONNECTIONS CLASS  Namaste (Prayer) Position  Forward Fold  Monkey Pose  Forward fold / Hands to Floor  Plank  Hover  Cobra

48.  Downward Facing Dog  One leg to runners plank  Warrior One  Warrior Two  Warrior Three  Standing Split  Half-Moon  Revolved Half-Moon

49.  Pigeon (arm twist)  Triangle  Revolved Triangle  Shoulder Stand  Bridge  Shavasana