Teaching the Raw Beginner Webinar Week #5 Handout #2: Common Misalignments posture common misalignment cue Sun Salutation A arm bones forward in anjali, in chataranga, in cobra and updog * lift your arm bones up * bring the head of your arm bone back * squeeze your shoulders on your back low back rounded in * bend your knees uttanasana, in down dog * stick your butt out * reach your thighs back * bring your lumbar spine in arms collapsing in down dog cobra (Super specific) * press your hands down, lift your arms up, move your thoracic spine in press your hands down and bend your elbows slightly out to the side, inhale fully. Squeeze your shoulders on your back, curl the bottom tips of your shoulder blades into the back side of your of your heart and lift your chest. push your first finger knuckle joint down, squeeze your elbows back into your sides. Keep your arm bones back as you look back and straighten your arms.
Sun Salutation B same as A AND: * straighten your arms bent arms in utkatasana, vira 1 vrksasana standing leg bent * squeeze your muscles around your knee to make your knee caps lift up * Straighten your standing leg * push down through your foot to straighten your leg standing leg hyperextended * bend your knee slightly for a moment, squeeze your muscles around your knee to make your knee caps lift up AND * push through the ball of your foor to tone your shin. NOW * straighten your leg without slamming the knee joint back
bent leg hip high * Square your hips * Tone your outer hip on your standing leg and lower your bent leg hip until your hips are square. * pull up and in from your outer knee to your outer hip, extend out from your inner groin to your inner knee. lower your hip and bring your knee wider to the side. trikonasana standing leg bent * straighten your leg * squeeze your legs muscles strong and push down through the ball of your foot to straighten your leg standing leg hyperextended front leg internally rotated AEB- knee cap turning in and butt sticking out * bend your knee slightly and squeeze your muscles around your knee to make your knee caps lift up NOW * push through the ball of your foot to tone your shin AND * Straighten your leg without slamming your knee joint back * widen your back thigh away from your front heel. push the ball of your front foot down, move your navel to your spine, lift your low belly up and turn your leg out in the socket until your knee cap faces straight ahead. * scoop your tailbone in and draw the flesh of your buttocks away from your wasitline * turn your front leg out more
big arch in middle back arm bone forward in top arm * slide your side ribs back * move your navel to your spine * lift your low belly up * scoop your tailbone * Slide your side ribs back, move your navel to your spine and scoop your tailbone *bring your top hand 6 inches in front of you. Press firmly against an imaginary wall. Using that power, suck the head of your arm bone back to retract your arm. Now bring your arm to vertical with your hand over your shoulder. parsvakonasana back thigh forward * tone your legs and bend forward slightly at your hips and move the top of your thigh bone back. keep that, scoop your tailbone, lift your low belly up and press your front knee into your arm... front thigh not at 90 degrees * sit deeper * bend more * really, down 4 more inches
front leg internally rotated AEB- knee cap turning in and butt sticking out big arch in middle back top arm turning in top arm bent virabhadrasana 1 front thigh not at 90 degrees * widen your back thigh away from your front heel. push the ball of your front foot down, move your navel to your spine, lift your low belly up and turn your leg out in the socket until your knee cap faces straight ahead. * scoop your tailbone in and draw the flesh of your buttocks away from your wasitline * turn your front leg out more * press your knee against your arm and move your sitting bone forward * From the outside edge of your knee, pull back into your hip. stretch out from your inner groin to your inner knee. * slide your side ribs back * move your navel to your spine * lift your low belly up * scoop your tailbone * Slide your side ribs back, move your navel to your spine and scoop your tailbone * stretch your top arm out in front of you. Lengthen from your waist to your arm pit as you inhale. Take your arm bone into your shoulder socket. Turn your pinky finger down toward the floor to externally rotate your arm. Keeping that, bring your arm over your head behind your ear. Keep the pinky finger side of your hand facing down. * straighten your arm * sit deeper * Push through your back foot to sit deeper into your front thigh. * really, 4 more inches. * even more * One breath, do it!
low back super arched arms bent * reach your arms up to stretch your spine more * Slide your side waistline back * Lift your low belly up * scoop your tailbone and lift your low belly up. * stretch from your kidney region up through the thumbside of your hands * straighten your arms virabhadrasana 2 front thigh not lined up * line your knee up with your hip directly over your front ankle *aim your knee toward your pinky toe * tone your outer leg and stretch your inner leg * Pull back from the outside edge of your knee to your outer hip and stretch out from your inner thigh to your inner knee. front thigh not at 90 degrees * sit deeper * Push through your back foot to sit deeper into your front thigh. * really, 4 more inches. * even more * One breath, do it! hips unven side to side * make your hips level * lift up on your front hip and cut in on your back hip * Tone the gluteus medius on your back leg and lift your low belly up on your front leg
hips unven front to back * Take your back thigh back * press your knee back, tone your outer hip and draw your low belly from the right to the left back thigh forward * bend forward slightly at the waist and move the top of your thigh back. parsvottanasana hyperextended front leg * bend your knee slightly and squeeze your muscles around your knee to make your knee caps lift up NOW * push through the ball of your foot to tone your shin AND * Straighten your leg without slamming your knee joint back front thigh bent * straighten your leg * squeeze your legs muscles strong and push down through the ball of your foot to straighten your leg hips skewed back rounded in first stage * Square your hips * squeeze your legs together to square your hips * tone your legs, roll your left hip in toward your belly button, lift your right low belly up and move your right sitting bone toward your inner left thigh. * Lift your side up and lower your side more. * press your thighs back to stretch your spine long. * reach your chest forward * plug your arm bones back by softening behind your heart.
uttanasana low back rounded * Bend your knees and place your belly on your thighs * bend your knees, reach your upper inner thighs back and lengthen your spine. Keeping your spine long and your finger tips down, straighten your legs. Keeping your legs straight, bend at your hips and fold. legs bent hyperextended legs * Straighten your legs * squeeze your legs muscles strong and push down through the ball of your foot to straighten your legs more * bend your knees slightly and squeeze your muscles around your knees to lift your kneecaps up NOW * push through the ball of your foot to tone your shin AND * Straighten your legs without slamming your knees back prasarita paddottanasana legs bent hyperextended legs * straighten your legs * squeeze your legs muscles strong and push down through the ball of your foot to straighten your legs more * bend your knees slightly and squeeze your muscles around your knees tolift your kneecaps up NOW * push through the ball of your foot to tone your shin AND * Straighten your legs without slamming your knees back
Adho mukha svasanasana hands turned in arms turned in arms collapsing upper back rounded turn your hands out turn your upper arms out until the eyes of your elbows face one another * press your hands down, lift your arm bones up, move your thoracic spine in * tone from the base of your wrist up the bottom side of your arm to your armpit. see above. ^ low back rounded come to the balls of your feet. bend your knees and lift your sitting bones toward the sky. Keep the curve this gives you and straighten your legs. Now reach your heels to the floor. virasana feet sickled * Point your feet straight back behind you * make a line from your inner heel to your second toe and line that up with your shine so that your feet point straight back behind you. * draw your big toes toward your pinky toes knees wider than hips bring your knees closer together navasana low back rounded * lift your chest more * move your low back in legs low and sagging lift your legs up
supta padangusthasana bottom leg bent or lifting up top fot over-flexed legs not toned Press your thigh into the floor keep your thigh down stretch through your foot until the sole of your foot faces the ceiling tone your legs janu sirsasana low back rounded Squeeze your legs together, reach your thighs back and widen them apart. move your lumbar spine in front leg bent upper back rounded straighten your front leg Tone the muscles of your leg Lift your kneecaps up bend your elbows out to the sides, draw your shoudlers on your back and move your upper back in. pascimottanasana low back rounded Squeeze your legs together, reach your thighs back and widen them apart. move your lumbar spine in legs bent elbows drooping upper back rounded straighten your front leg Tone the muscles of your leg Lift your kneecaps up lift your elbows bend your elbows out to the sides, draw your shoulders on your back and move your upper back in. shalabasana bent legs * squeeze your knees * straighten your legs
setu bandha sarvangasana posture common misalignment cue legs wide, feet turned out * straighten your feet * Point your toes straight ahead. * Make your feet like the number 11. * bring your knees hip distance apart * flare your fourth and fifth toes to tone your shins, squeeze your knees together, take your tailbone in and lift your hips higher. * draw in from your inner knees to your inner groins and stretch out from your outer hips to your outer knees. bharadvajasana 1 arm bones forward take your arm bone back maricyasana 3 rounded spine push your hips down and lift your chest up. lengthen your spine arm bone forward take your arm bone back