Category Archives: How-To Yoga Videos

Wild Thing Pose Cues


Here are helpful cues to practice Wild Thing Pose correctly and safely

  1. Begin in Downward Facing Dog, then step the feet an inch closer together
  2. Root down through the whole of each hand, sending the shoulders back and up and lengthening the spine and waist
  3. Press down with the big toe mounds while lifting the inner arches
  4. Inhale rock forward to Plank; exhale come onto the outer left foot and left hand, stacking the ankles and taking the right arm towards the ceiling
  5. In Vashistasana, reach for the floor with the left big toe mound to engage the left outer hip, lifting it away from the floor
  6. Push the floor away with the left hand and reach vigorously through the right hand to broaden across the collarbones
  7. Inhale here, then exhale, step the right toes to the floor behind the left leg, with the right knee bent
  8. Continue to push the floor away with the left hand so that left shoulder stays back from the wrist, then sweep the right hand past the ear, palm down
  9. Recommit to plugging into the floor with the left big toe mound to lift the hips
  10. Move the shoulder blades in and up to open the chest from behind
  11. Lift the thoracic spine towards the sternum and then allow the head to drop back, making sure that the curve of the neck is a continuation of the curve of the upper back
  12. Hold for 5 breaths then return to Downward-facing and repeat on the other side

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Hero Pose Cues


Here are helpful cues to practice Hero Pose correctly and safely

  1. Begin kneeling with the thighs perpendicular to the floor, and the knees a little narrower than hips distance
  2. Separate the feet slightly wider than the hips, with the tops of the feet flat on the floor
  3. Extend the big toes straight back and firm the outer ankles into the midline
  4. Inhale, lengthen the spine; exhale, lower the hips partway to the heels with the torso leaning slightly forward
  5. Take the thumbs behind the knees and drag the skin and flesh of the calf muscles toward the heels
  6. Lower the sitting bones between the heels and sit upright
  7. Spin the inner thighs towards the floor and descend the roots of the thighs
  8. Make sure the big toes continue to reach straight back and that the outer ankles haven’t bowed out
  9. Align the crown of the head directly above the pelvis
  10. Draw the heads of the upper arms back in line with the side body while softening the front ribs
  11. Rest the hands in the lap or palms down upon the thighs
  12. Hold for 5 breaths to 5 minutes
  13. To exit come on to All-fours and then take Adho Mukha Svanasana to stretch out the backs od the knees

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Warrior III Pose Cues


Here are helpful cues to practice Warrior III Pose correctly and safely

  1. Begin in Virabhadrasana 1 with your right foot forward
  2. Root down firmly with your right heel to lift your lower belly, drawing the pit of your abdomen in and up and releasing your tailbone down
  3. Firm your right outer hip back and in to the midline while pressing your left leg absolutely straight
  4. Energize your arms to draw more length into the side body without flaring your front ribs
  5. Spin your left inner thigh back to roll your left outer hip forward, then pivot onto your back toes so your back leg is in a neutral position
  6. Inhale to lengthen your spine, exhale tilt your torso forward and enthusiastically reach your arms out ahead
  7. Shift the weight into the front foot and move forward in space while raising your left leg until it is parallel to the floor
  8. Your upper arms frame your ears and your head, torso, pelvis and aerial leg form a straight line
  9. Continue spinning your left inner thigh to the ceiling so your leg remains neutral you’re your pelvis is level
  10. Continue to engage your right outer hip to provide stability for your standing leg
  11. Push back with your left heel while extending forward with arms, crown of head and sternum
  12. Tone your lower belly and direct the flesh of your buttocks to your left heel to provide support for your lower back
  13. Hold for 5-10 breaths then carefully bend your right knee and step back with your left foot, returning to Virabhadrasana 1
  14. Exit and repeat on the other side

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Warrior II Pose Cues


Here are helpful cues to practice Warrior II Pose correctly and safely

  1. Begin facing the long side of the mat, arms stretched out to the sides with the feet parallel to each other and beneath the hands
  2. From deep within the right hip socket externally rotate the right thigh so the foot is parallel to the long side of the mat
  3. Turn the left toes slightly towards the right foot so the left foot forms a 60-degree angle
  4. Line up the right heel with the left inner arch
  5. Notice that the pelvis has tilted to the right, dipping towards the right thigh
  6. To correct, engage the left outer hip (gluteus medius) and firm it into the midline so that the bowl of the pelvis is upright from side to side and the tow side of the waist are equally long
  7. Press the left femur back while releasing the tailbone down so the bowl of the pelvis is upright from front to back
  8. Maintaining these actions, bend the right knee deeply creating a right angle in which the right knee stacks over the ankle and the right thigh is parallel to the floor
  9. Make sure as you enter the pose that the right knee tracks in line with the second toe
  10. Keep the crown of the head stacked over the pelvis and the shoulders over the hips
  11. Continue pressing the left femur back and releasing the tailbone down without compromising the position of the right knee
  12. Do not attempt to square the pelvis to the long side of the mat; allow the pelvis to rotate just slightly towards the front knee
  13. Energize the left arm and turn and look past the right fingertips
  14. Hold for 5 to10 breaths
  15. To exit, root down through the feet on the final exhale, then use

Warrior 1 Pose Cues


Here are helpful cues to practice Warrior 1 Pose correctly and safely

  1. From Adho Mukha Svanaanastep the right foot forward so the toes are in line with the fingertips and cheat the foot slightly to the right Bend until the front knee creates a right angle with the thigh parallel to the floor and the knee stacked over the ankle
  2. Pivot the left heel to the floor so the foot forms a 45-degree angle and the feet line up heel to heel or slightly wider
  3. Pin the right outer hip back and in towards the left heel while keeping the right knee stacked over the right heel
  4. Press the left thigh bone back sothe left knee is absolutely straight
  5. On an inhale raise the torso and arms, hands shoulder distance apart and palms facing each other; initially look straight forward
  6. Allow the shoulder blades to spin out and up away from the spine and towards the outer armpits (upward rotation) in order to maintain the articulation of the bones of the shoulder and spaciousness at the base of the neck
  7. Spin the biceps back and firm the triceps into the midline
  8. Pull up with the left inner arch while spinning the leftinner thigh back in order to roll the left outer hip forward
  9. Keep pressing the left femur back while releasing the tailbone towards the floor
  10. Emphasize the descent of the tailbone by rooting down through the right heel and drawing the pubis towards the navel
  11. Move the lower belly back and up away from the right thigh
  12. Without flaring the front ribs bring the palms together and look up into the thumbs • Hold for 5 to10 breaths
  13. Release hands to the floor, step back to Adho Mukha Svanasana and repeat on the other side

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Side Plank Pose Cues


Here are helpful cues to practice Side Plank Pose correctly and safely

  1. Begin in Adho Mukha Svanasana, then rock forward into Plank
  2. Step the feet an inch closer to each other
  3. Open to the right so are balanced on the left hand and left outer foot
  4. Stack the ankles and reach for the floor with the left big toe mound –this will help to activate gluteusmedius so the bottom hip does not sink towards the floor
  5. Take the right arm to the ceiling, making sure the hand stacks over the ear, rather than falling behind
  6. Direct the tailbone towards the heels and the pubis towards the navel
  7. Press down with the left hand to rebound the right hand to the ceiling
  8. Firm the left shoulder blade against the left back ribs to stabilize the left shoulder
  9. Externally rotate the right thigh and swing the right leg towards the ceiling, hooking the big toe with the right hand
  10. Hold for 5-10 breaths, then release the right foot, return to Plank and then press back to Adho Mukha Svanasana
  11. Repeat on the other side

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Extended Triangle Pose Cues


Here are helpful cues to practice Extended Triangle Pose correctly and safely

  1. Begin facing the long side of the mat, arms stretched out to the sides with the feet parallel to each other and beneath the wrists
  2. From deep within the right hip socket externally rotate the right thigh so the foot is parallel to the long side of the mat
  3. Turn the left toes slightly towards the right foot so the left foot forms a 60-degree angle
  4. Line up the right heel with the left inner arch
  5. Engage the quadriceps without locking the knees; kneecaps should align with the second toe of each foot
  6. Use an inhale to lengthen the spine and on an exhale reach out and up to the right to lengthen the right waist, then release the right hand to the floor or a block behind the right shin
  7. Stack the left hand directly above the right so the arms form a straight line
  8. Keeping the two sides of the neck equally long, turn the head and take the gaze to the left thumb
  9. Rooting down with the right big toe mound, direct the right sitting bone to the left heel to lengthen the right waist
  10. Simultaneously firm the left outer hip into the midline and press the left femur back
  11. With each inhale find more length along the spine; with each exhale revolve around that length
  12. Spin the right ribs forward and the left ribs back
  13. Firm the right buttock forward and under while pressing the left thigh bone back
  14. Hold for 5 to10 breaths
  15. To exit, root down through the feet on the final exhale; on the next inhale use the strength of the legs to raise the torso and return the feet to parallel
  16. Repeat on the other side

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Extended Side Angle Pose Cues


Here are helpful cues to practice Extended Side Angle Pose correctly and safely

  1. Begin facing the long side of the mat, arms stretched out to the sides with the feet parallel to each other and beneath the hands
  2. From deep within the right hip socket externally rotate the right thigh so the foot is parallel to the long side of the mat
  3. Turn the left toes slightly towards the right foot so the left foot forms a 60-degree angle
  4. Line up the right heel with the left inner arch
  5. Use an inhale to lengthen the spine, then on an exhale bend the right knee and reach the right arm out to right to lengthen the right waist
  6. Release the right hand to the floor or a block behind the right ankle and immediately press the right knee against the right arm
  7. Reach the left hand past the head to create a straight line from the left heel to the left fingertips
  8. Gaze under the left upper arm or to the left hand
  9. Spin the left triceps towards the face to create external rotation in the shoulder, palm facing the floor
  10. With each inhale find more length from back heel to top hand, with each exhale revolve around that length
  11. Spin the right ribs forward and the left ribs back, but keep the right knee in firm contact with the right arm throughout
  12. Hold for 5 to10 breaths
  13. To exit, root down through the feet on the final exhale; on the next inhale use the strength of the legs to rise up out of the pose and return the feet to parallel
  14. Repeat on the other side

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