Sun Salutation A

1. “Not Your Grandma’s Yoga”2012 JMUVictoria A. Otto 2012 Midwest District Teacher of the YearHighland Park High School, Highland Park, IL 1-224-765-2100 votto@dist113.org

2. Sun Salutation A

3. -Stretch tall, squeezing the quads and gluteus slightly, pulling in the abs, stretching through the arm pits, elbows behind the ears, fingers reaching up. Elongate the body as much as possible. -Bending at the hip joint (not the waist), reaching out, ideally placing the palms on the floor. Modify into 1st option by placing the hands on the quads above the knees, 2nd option by placing the hands below the knees on the top of the shins, 3rd option, by the ankles and gradually work your way down to the floor and hold -From the last position, lift the head up to elongate the spine, then relax the head down, eyes looking at the knees -Place the palms on the ground (knees might need to bend), either step or jump back into plank position (push-up) -Lower the body evenly to the ground -place the hands under the shoulders, relax the shoulder away from the ears and push up keeping your hip pointers in contact with the ground (for some the elbows will be straight, for others they will be bent) -Push back into downward dog, evenly placing weight on the palms and feet. -Think of a Sun Salutation A as a modified Burpie

4. Crescent MoonSun Salutation A

5. Crescent Moon • Muscle & Flexibility Areas: • External obliques, Teres maximus, Infraspinate muscles, Latissimus Dorsi, Back Extensions, Glutes, Quadriceps, Gastrocnemius/ Soleus • Flexors/extensors of the feet • Cues: • Inhale into this position • Squeeze gluts and quads • Pull belly button into the spinal cord • Ground feet into floor • elbows behind the ears • Benefits: • Stretches and opens the sides of the body, improves core strength, balance and concentration, strengthens the ankles, knees and improves overall body circulation.

6. Crescent Moon continued • Muscles & Flexibility Areas: • External obliques, Teres maximus, Intraspinate muscles, Latissimus Dorsi • Back Extensions, Triceps, Deltoids, Hips, Ankles • Cues: • Exhale into this position • Squeeze gluts and quads • Pull belly button into the spinal cord • Ground feet into floor • elbows behind the ears • Object is to move the belly button off the center of the feet. • Return to center and repeat on other side

7. Crescent Moon Continued • Muscles & Flexibility Areas: • Rectus abdominals, Glutes, Quadriceps, Rhomboids, Trapezoid, Deltoids, Triceps • Back Extensions, Hips, Ankles, Neck • Cues: • Inhale into this position • Squeeze gluts REALLY HARD (protects lower back) and quads • Drop the head back • Reach back with the arms

8. Major Muscle and Flexibility Areas: • Hamstrings, Gluteus, Gracilis, Gastrocnemius, Soleus, Lumbosacral Fascia, Erector Spinae, Latisimus Dorsi • Cueing: • Exhale into this position • Squeeze gluts and quads • Pull belly button into the spinal cord • Ground feet into floor, Bend at the hips, not in the lower back, the goal is to keep the back flat (swan dive) • If the spine begins to curve, place hands on the legs (pictured) , if more flexible place hands to ankles, then palms to the floor • Last position is to wrap the forearms around the legs and pull the chest into the thighs. • How to come out:regardless of position, lift chin and pull with the hamstrings NOT the lower back. I find an easy cue to help people understand the movement is to cue: Isometrically push the heels into the floor and turn into each other. They will NOT physically move but will help rotate the femur and allow the hamstrings to do the lifting verses the back extensors. • Benefits: • Creates space between the vertebrae, benefits the nerves, improving circulation around the spine, positive impact on every bodily function Forward Bend

9. Muscle and Flexibility Areas: • hamstrings, gluteus, gracilis, , gastrocnemius, soleus, lumbosacral fascia, erector spinae, latisimus dorsi, sacroiliac joints, sacrotuberous ligaments • Cueing: • Cross the right leg over the left so the side of the feet touch, • Bend at the hips reaching the hands to the ground. • Once at an ending position, reach the heal of the left hand to the heal on the left foot. • Repeat on other side • Benefits: • Slightly fits one hip higher than the other, thus, stretching the sacroiliac joints. For those who can’t reach the floor use a block or chair to release the muscles around the joint Forward Bend Criss-Cross

10. Plank • Muscle & Flexibility Areas: • Deltoids, rectus abdominals, gluteus, gastrocnemius, pectoralis major, soleus, trapezius, rhomboids, back extensors, posterior deltoid, serratus anterior • Cueing: • Hands are shoulder width apart with the wrists directly under the shoulders • Feet are hips width apart • Push thorough the shoulders to prevent sinking in the joint • Pull the abs into the spinal cord to stabilize the abs. • If a curve appears in the lower back lift the hips to form a modified triangle. Eventually strength and stabilization will develop to allow full extension • Benefits: • Strength building in the upper body and core muscles • Great for developing the muscles for the flex arm hang!!

11. Cobra Muscle & Flexibility Areas: Triceps, deltoids, pectoral, abdominals, gluts, gastrocnemius, soleus, trapezius, Rhomboids, back extensors Cueing: • From plank position • Pull the elbows into the sides of the body, • lowering the body to the floor • Try to touch the whole body to the floor at the same time • Keeping the elbows into the sides • Place the hands under the shoulders • Squeeze the gluts (this protects the lower back) • Push-up through the hands inhaling, through the shoulders (no sagging in the shoulder) • Again keep the elbows into the sides • You should be able to hold the position for 30-60 seconds • Benefits: • If Cobra is difficult, place the forearms on the ground with the elbows directly under the shoulder • Palms flat on the ground with finger tips spread • Push the palms in the ground while pulling the sternum forward

12. Downward Facing Dog Muscle & Flexibility Areas: Gasteronemious, soleus, hamstrings, gluts, back extensors, rhomboids, deltoids, flexors and extensors of the wrist, quadireceps, abdominals, pectorial major Cueing: • Starting on all fours with the wrists directly under the shoulders • and the knees directly under the hips • Drop the gluts to the heels (child’s pose) straighten the arms at • the armpits • Lift the knees forming a triangle with your body and the floor • Hands shoulder width apart and feet hips width apart • Spread the fingers wide and press weight into the index finger • and thumb • Turn the “eyes “ of the elbows to face each other, thus, turning • the upper arms • Ideally, the heels should be on the ground, if you can’t get the • heels to the ground, lift the heels and bend the knees slightly • Extend through the shoulders, moving the ears away from the • shoulders • Once in position, roll the hips up and squeeze the gluts, • alternate lifting the heels for an add calf stretch • Hold for 30-60 seconds • Benefits: • There are many variations to do in downward dog • Great ab workouts by lifting the legs and bring the knee to the shoulder • or crossing to opposite shoulder

13. Plié SquatSun Salutation A

14. Plié Squat Muscle and Flexibility Area: Quadireceps, glutes, gastreonemious, soleus, Cueing: • Stand with your feet wider than hips with apart (2-3 feet) and your toes pointed out at 45 degree angle • Squat down keeping your knees on top of your ankles (Don’t let the knees go beyond the toes) • Chest up Benefits: Builds all over lower body strength, increases flexibility in the groin area

15. Modified Triangle Muscle & Flexibility Areas: Gluteus medius, Tensor fascia lata, Piriformis, Sartorius Cueing: • Feet are horizontal to each other with toes facing forward • Extend the arms laterally to the ground • Bend at the hip, tipping to one side • Place the hand on the side of the shin; avoid the knee joint) • Extend the top arm up to the ceiling actively reaching up • Keep the body in one plane • Once at full extension, turn the head up, looking at the ceiling • Turn the palm of the top hand toward the head so the eyes can see the palm • Repeat on other side Benefits: • Exhale on the bending down and inhale as the body comes up • Keep the glutes squeezed

16. Standing A Pose Muscle & Flexibility Areas: Hamstrings, gastrocnemius, soleus, gluts, back extensors, triceps deltoids and flexors & extensors of the feet Cueing: • Position feet about 3-4 feet apart (the closer together, the more difficult) • Feet should be straight forward or slightly turned in; inhale • Exhale as you swan dive down (same as forward bend) • Place the hands on the floor lining up finger tips and toes • Push palms into the floor and try to get your head in-between your legs • Lift the arches of the feet, this will cause the outside of the lower leg to activate and strengthen • BREATH • Hold for 30-60 seconds Benefits: To come out, drive the heels into the ground with a slight turn inward, this loads the hamstrings not the lower back making it easier to lift the chest up You will feel this in the hamstrings, calves, outside of the lower leg and feet, shoulders, triceps

17. Plank • Muscle & Flexibility Areas: • Deltoids, rectus abdominals, gluteus, gastrocnemius, pectoralis major, soleus, trapezius, rhomboids, back extensors, posterior deltoid, serratus anterior • Cueing: • Hands are shoulder width apart with the wrists directly under the shoulders • Feet are hips width apart • Push thorough the shoulders to prevent sinking in the joint • Pull the abs into the spinal cord to stabilize the abs. • If a curve appears in the lower back lift the hips to form a modified triangle. Eventually strength and stabilization will develop to allow full extension • Benefits: • Strength building in the upper body and core muscles • Great for developing the muscles for the flex arm hang!!

18. Downward Facing Dog Muscle & Flexibility Areas: Gasteronemious, soleus, hamstrings, gluts, back extensors, rhomboids, deltoids, flexors and extensors of the wrist, quadireceps, abdominals, pectorial major Cueing: • Starting on all fours with the wrists directly under the shoulders • and the knees directly under the hips • Drop the gluts to the heels (child’s pose) straighten the arms at • the armpits • Lift the knees forming a triangle with your body and the floor • Hands shoulder width apart and feet hips width apart • Spread the fingers wide and press weight into the index finger • and thumb • Turn the “eyes “ of the elbows to face each other, thus, turning • the upper arms • Ideally, the heels should be on the ground, if you can’t get the • heels to the ground, lift the heels and bend the knees slightly • Extend through the shoulders, moving the ears away from the • shoulders • Once in position, roll the hips up and squeeze the gluts, • alternate lifting the heels for an add calf stretch • Hold for 30-60 seconds • Benefits: • There are many variations to do in downward dog • Great ab workouts by lifting the legs and bring the knee to the shoulder • or crossing to opposite shoulder

19. The Challenge Series

20. Jump to Frog Muscle & Flexibility Areas: Iliopsoas, glutes, Sartorius, tensor fascia lata, pectineus, gracilis, adductor longus, rectus femoris, quadriceps, Hamstrings, gastrocnemius,, rectus abdominus, transversus, back extensors, Latissimus Dorsi, Cueing: • Bring your heels together, toes turned out balancing on the ball mounts • Knees are spread out and your arms are inside your knees • Finger tips touching the floor • Look up, pulling the chest through • Begin by raising the glutes as high as your flexibility allows • while still touching the floor with the finger tips Benefits: Great for heart, respiration and overall circulation, increases hamstring and the calves flexibility, builds over all endurance Finish the rest of Sun Salutation A & Jumping to Garland

21. Ball Major Muscle Groups: Abdominals Cues: From spinal twist, bring the knees together Begin to rock the body in a ball position Rock up and down the spine, giving yourself a mini massage Tips: This is just plain fun!! I nice little massage for the back. You can practice abdominal stabilization by stopping the roll in an upright position (pictured) without touching our toes Lots of advanced abdominal workouts can come from this position, use the imagination and have fun

22. Stand Up Sit Down the Yoga Way

23. V-Sit (Boat) • Muscle & Flexibility Areas: • Rectus abdominals, hamstrings, rectus femoris, sternocleidomastoid, hip flexors, spinal extensors • Cueing: • Balance on the gluts; lifting the • heels, wrapping the arms around the • legs under the knees • Slowly straight the legs until the • abdominals max • Release the hands with the palms • facing the sides of the knees • Benefits: • Stimulates the thyroid, kidneys , • intestines and prostate gland • Helps to relieve stress

24. Garland Pose Muscle & Flexibility Areas: Psoas, gluteus, sartorius, hamstrings, quadriceps, Gastrocnemious, soleus, erector spinae, lumbosacral fascia, serratus posterior, adductor longus, gracilis, pectineus, back extensors • Cueing: • Place your feet hips width apart, feet slightly turned out • Bring the hands to prayer position • Shift the weight into the heels and begin to slowly squat down • Those with knee injuries should take extra caution and may not go all the way down Benefits: The Garland pose helps to tone the abdominals while stretching the ankles, groin area and back .

25. Muscle & Flexibility Areas: • triceps, pectoralis major, latissimus dorsi, trapezius, rhomboids, erector spinae, biceps, muscles of the forearm and wrist, abdominals, • Cueing: • Coming from a squat position • Bring your hands shoulder width apart • Bending the elbows • Bring the knees to rest on the triceps • Roll the weight forward into the hands coming up on the toes • Lift the gluts up engaging the abs, lifting one foot then the other off the ground, balancing on your hands • Find the balance point • Benefits: • Excellent for balance, heats up the bodies core, promotes lightness and patience, courage, • Next Pose: See Previous Notes • Plank Crow

26. Plank Downward Facing Dog

27. High Lunge Pose Major Muscle Groups: Gastrocnemious, soleus, hamstrings, quads, gluts, hip flexors, abs, back extensors, pectoralis Cueing: • From downward dog, step your left foot in-between the hands OR from a standing position, step the right foot back • Stack the front knee directly above the front ankle (caution: be sure to keep the knee behind the toes) • Back foot should be on the ball mount with the heel driving backward • Place your hands on each side of the front foot • Push through the palms and shoulders • “Sink” into the front hip flexor • Hold for 30-60 seconds • Repeat on other side Benefits: Control the depth of the lunge by using the quads Keep the front knee directly of the front ankle Increases strength, flexibility, balance and endurance, opens hips and lengthens torso, strengthens legs, opens calves and ankles, increases concentration, confidence, focus

28. Warrior 1 • Cueing: • From downward dog, step your foot in-between the hands • Stack the knee directly above the ankle (caution: be sure to keep the knee behind the toes) • Back foot should be flat on the ground, at a 45 degree angle, picking up the arch of the foot • Stretch the arms above the head, reaching the finger tips to the ceiling with the palms facing each other • Shoulders are dropped down and away from the ears • Square the hip pointers forward by spiraling the back thigh inwardly and tuck the tailbone • Benefits: • Increases strength, flexibility, balance and endurance, opens hips and lengthens torso, strengthens legs, opens calves and ankles, increases concentration, confidence, focus Muscle & Flexibility Areas: Gastrocnemious/ soleus, hamstrings, quads, gluteus, hip flexors, abs, back extensors, pectoralis

29. Reverse Warrior Muscle & Flexibility Areas: Gastrocnemious/ soleus, hamstrings, quads, gluteus, hip flexors, abs, back extensors, pectorals Cueing: • From Warrior 1 • Drop the back hand to the back thigh or calf • Reach the front arm high and follow the hand back arching the torso • Face the palm of the top hand down • Sink lower into the front hip Benefits: Stretches the entire side body and arm Enhance balance and stability Strengthen ankles and quadriceps Warms the spine and increases its flexibility Creates flexibility in the intercostal muscles

30. Warrior 3 Muscle & Flexibility Areas: Quadireceps, hamstrings, gastrocnemious, soleus, flexors and extensors in the feet, gluts, hip flexors, deltoids and back extensors Cueing: • Toe the right foot back • Square the hips towards the front • Extend the arms out like an airplane • Squeeze the gluts, lifting the right leg • Bring the torso to a parallel position to the ground • Square up the right hip pointer to the ground • Move the “airplane arms” forward so the elbows are by the ears and the finger tips are reaching forward; palms face each other • Place the head in-between the elbows so the eyes see the ground • Extend through the finger tips and toes • Lift the back leg high enough to activate the gluts and upper parts of the hamstrings • Hold for 30-60 seconds • Repeat on other side Benefits: Focus and spot your point Transition to High Lunge

31. Set foot down into high lungeOptions:--Switch feet--plank to down dogRepeat Series on other side

32. Tree Transition to High Lunge & Finish Sun Salutation A Muscle & Flexibility Areas: Quadriceps, hamstrings, gasteronemious, soleus, flexors and extensors of the feet, gluts, rhomboids, trapezius, deltoids, triceps Cueing: • Shift your weight to the right foot, lifting the left foot off the floor • Place the sole of the left foot high on the inner right thigh • Press the foot into the thigh and squeeze the right quad to “lock” the foot into place • Keep the hip points parallel to the ground and straight forward • Bring the palms to the sternum in prayer position • Keeping the palms together, straighten the arms with palms above the head • Repeat on other side Benefits: Beginners: If you can’t bring the foot to the inner thigh, lower the foot but avoid the knee Advanced: Try closing your eyes!! Advanced Tree: If not comfortable with this position, refer back to Basic Tree Shift your weight to the right foot, lifting the left foot Place the outside edge of the left foot in the hip crease Press the side of the foot into the hip cress and squeeze the right quad Bring the hands into prayer position, lifting above the head

33. Bridge Major Muscle and Flexibility Areas: Hamstrings, quadriceps, gluteus, abdominals, Pectoralis, rhomboids, trapezius, erector spinae, cervicis muscles, Deltoids, muscles of the forearm and wrist Cueing: Lie flat on the back Bend the knees and slide the heels toward the gluts In hale. Keeping the feet flat on the floor, lift the gluts off the floor and support your weight. Place the hands on the lower back, upper gluteus with the finger tips going up the spine Push the pelvic up Roll the shoulders under the body, grasping the ankles Push the pelvis up higher Interlace the fingers and roll the shoulders further under the body Lift the pelvis even more Benefits: energize, refresh and invigorate the body- opening the chest, encouraging inhalation, an action associated with embracing life. Increases circulation to the heart and lungs, stimulates immune function (thymus is pressured) increase in metabolism, digestive system cerebral-spinal fluids

34. Dead Bug Major Muscles and Flexibility Areas: Hamstrings, gracilis, gluteus, erector spinae, latisimus dorsi, rhomboids, serratus posterior, deltoids, forearm muscles Cueing: On the back, bring the knees to the chest Grab the outer edges of your feet keeping the feet flexed Ideally, stack your ankles over your knees, letting the knees fall to the sides of the body Pull down on the feet, drawing the knees and quads toward the ground Roll on the back, back and forth and side to side Benefits: Restful pose, calms the mind and promotes relaxation Excellent back stretch Lengthens the inner thighs and hamstrings Opens hips, chest and shoulders Releases the lower spine Slows the heart rate, releases tension promotes calmness

35. Bonus Options

36. Bonus Options Plank Options--Forearm Push-Ups--Holds--Side Planks--Plank CurlsDown Dog Options--Plank/Down dog--Leg Circles--Side CirclesFrog Repeats--Start with sets then work up to repeatsPlié Squat Options--Standard--Foot Angle --SideV-Sit Options--Leg Position--Criss Cross--Flutter--LayoutCrow Options--Straighten Elbows--Side Crow--Head Stand (Advanced)Lunge Options--Standard--Foot Angles--Upper BodyTree options--Advanced Tree--Toe Stand (Advanced)

37. Side Plank Pose Muscle & Flexibility Areas: Biceps brachoradius, flexors and extensors in the wrist, deltoid, biceps, triceps, abdominals, gluts, quadireceps, hamstrings, and latissimus dorsi Cueing: • From plank position, shift the weight to the outside edge of your left foot • Stack the right foot on top of the left • If stacking is difficult, move the top foot forward for better balance • Push the right hip towards the ceiling • Reach your right arm towards the ceiling • Make sure the left arm isn’t directly below the shoulder, it should be slightly in front of the shoulder activating the triceps • Hold for 30-60 seconds • Rotate back to plank • Repeat on other side Benefits: There are lots of variations to do in plank and side plank Start by lifting one leg at a time, performing slow circular rotations, etc. etc.