Mind Map from Elwanda Klucik

General

Stand up, hands up, look up (optional affirmation) “Smile, things are looking up!”
Squat down, down, down
Squeeze your fists
Rest your forehead on your wrists
Inhale up
Exhale Down

Possible Progression

Start on your mats, feet hip width or a bit more apart, feet turned out a bit, 10ish degrees (show with hands)
Inhale as you reach up
Exhale as you squat down, down, down
Inhale, reach up, spread your fingers
Exhale, down, squeeze your fists, cross your wrists
Inhale as you read up, spread your fingers, look up (and smile)
Exhale down, grip your fists, cross your wrists, head into your writs
Etc. Mix it up, not all queues - too much for people to concentrate on

Start in a tabletop position, hand below your shoulders, knees bent, feet flat
Curl your toes, push up into something like a down dog, we won’t be here long
Take your right leg, swing it around to your right foot.
Use your hand to sneak your foot forward, sneak, sneak. You want your foot a little bit ahead of your hand
Turn your right foot out a touch, 10, 20 degrees, don’t lose connection with the ball of your foot behind your big toe
Point your back / left foot (plantar) and slide your left leg back
Melt into your mat as you relax your hips apart
Grab a chair/blocks put them in front of you
Get into pose (as above)
Start with your forearms on the bench, hands up, and relax into the pose
Option, maybe turn the bench, go to blocks
Option, go onto your forearms
Option (my go to), put a thick pillow under your back leg for a little support
Remember, wet noodle, even if you can “go deeper,” it could make the pose less effective. If you are pushing too hard, you’ll be confusing your nervous system
Option (how I started), when starting this pose, big pile of blankets under your chest
Variation from last class: start from down dog versus tabletop
Front, bent leg, flexion
Back, extended leg, toes pointed, extension
To get out of this pose
- Option, curl under your back foot, push with it to help bring your front leg back
- Option, put your front had under your knee, and rest your kneed on your elbow, then use this to slide your leg back

Start with a pillow under your butt
Put a bench, table, coffee table, in front of you (OK, move to the coffee table, this isn’t resistance training)
Connect the bottoms of your feet in front of you
Make this wide, three to four fists from your pelvis to your heals
Lean forward, using a bench to control how far
It’s great to put a block, pillow, under your butt, you want to lean forward
It’s ok to curl your back, but make sure you do not feel it in your lower back
- If you notice pinching in your lower back, block head (get a few blocks, put them under your forehead/chin & rest)