Victoria A. Otto 2012 Midwest District Teacher of the Year
Highland Park High School, Highland Park, IL
1-224-765-2100 votto@dist113.org

-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 1 st option by placing the hands on the quads above the knees, 2 nd option by placing the hands below the knees on the top of the shins, 3 rd 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

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.

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

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

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

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

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!!

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

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

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

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

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 inbetween 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

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!!

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




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

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 



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

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 .

Crow
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

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

Muscle & Flexibility Areas:
Gastrocnemious/ soleus, hamstrings, quads, gluteus, hip flexors, abs, back extensors, pectoralis
Cueing:
 From downward dog, step your foot inbetween 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, 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

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

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
Transition to High Lunge & Finish Sun Salutation A

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

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

Plank Options
--Forearm Push-Ups
--Holds
--Side Planks
--Plank Curls
Down Dog Options
--Plank/Down dog
--Leg Circles
--Side Circles
Frog Repeats
--Start with sets then work up to repeats
Plié Squat Options
--Standard
--Foot Angle
--Side
V-Sit Options
--Leg Position
--Criss Cross
--Flutter
--Layout
Crow Options
--Straighten Elbows
--Side Crow
--Head Stand (Advanced)
Lunge Options
--Standard
--Foot Angles
--Upper Body
Tree options
--Advanced Tree
--Toe Stand (Advanced)

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.