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Hot Power Fusion Yoga
Asanas and Details for Hot Power Fusion series
51
Other
Professional
06/01/2009

Additional Other Flashcards

 


 

Cards

Term
Standing Series
Definition
Sets the pace of the class by blending a slow-paced Sun A flow and long, static postures.
Term
Sun Salutation A
Definition

Tadasana /Mountain - Anuvittasana /Backbend - Tadasana /Mountain - Uttanasana /Forward Fold - Urdhva Mukha Uttanasana /Half Lift - Ball

 

(3 sets - 6 counts each posture)

Term
Half Moon
Definition

Ardha Chandrasana

 

(2 sets - 30 seconds first set;

45 seconds second set)

Term
Hands to Feet
Definition

Padahastasana

 

(2 sets - 30 seconds first set;

45 seconds second set)

Term
Awkward
Definition

Utkatasana

 

(2 sets - 60 seconds each set

(20 seconds each of three parts))

Term
Horse
Definition

Utkata Konasana

 

(1 set - 45 seconds (15 seconds each of three parts - standard/heels lifted/pulse))

Term
Flowing Balancing Series
Definition

10 minute mark.

Series flows 2-3 postures together with long holds. Give notice as to where students are moving and encourage grace in transitions.

Term
Eagle/Eagle Armed Airplane/Balancing Stick
Definition

Garudasana/Dakasana/

Tuladandasana

 

(2 sets (one each side) - 20 seconds Eagle/15 seconds each Eagle Armed Airplane & Balancing Stick)

Term
Standing Forehead to Knee/Standing Bow
Definition

Dandayamana-Janushirasana/Dandayaman-Dhanurasana

(2 sets (one each side) - 30 seconds each posture. Option - kick out)

Term
Standing Bow Pulling
Definition

Dandayamana-Dhanurasana

 

(2 sets (one each side) - 45 second static hold)

Term
Standing Savasana
Definition

Transition Pose

 

(One 6-count breath)

Term
Sun Salutation A
Definition

Tadasana /Mountain - Anuvittasana /Backbend - Tadasana /Mountain - Uttanasana /Forward Fold - Urdhva Mukha Uttanasana /Half Lift - Ball

 

(1 set - 6 counts each posture)

Term
High Plank
Definition

Dandasana

 

(15 second static hold)

Term
Downward Facing Dog
Definition

Adho Mukha Svanasana

 

(15 second static hold)

Term
Triangle Series
Definition

15-17 minute mark.

 

A Sun Salutation B style flow with long holds.

Term
Down Dog Kick
Definition

Ardha Adho Mukha Svanasana

 

(2 sets (one each side) - 10 second hold - flow through to low lunge) 

Term
Warrior 2
Definition

Virabhadrasana 2

 

(2 sets (one each side) - 20 second hold)

Term
Triangle
Definition

Trikonasana

 

(2 sets (one each side) - 20 second holds.

Options - 1/2 or full bind)

Term
Reverse Warrior
Definition

Parivrtta Virabhadrasana

 

(2 sets (one each side) - 20 second hold)

Term
Star
Definition

Transition posture

 

(6 count hold)

Term
Standing Separate Leg Stretching
Definition

Dandayamana-Bibhaktapada-Paschimottanasana

 

(2 sets (one each side) - 20 second hold

2nd set options - Frog/Prone Frog/Tripod Headstand)

Term
Standing Separate Leg Forehead-to-Knee
Definition

Dandayamana-Bibhaktapada-Janushirasana

 

(2 sets (one each side) - 20 second hold. Option - reverse namaskar. Finish by rolling up to standing)

Term
Toppling Tree
Definition

Toppling Tree

(2 sets (one each side) - 10 second hold)

Term
Standing Splits
Definition

Dandayamana Hanumanasana

 

(2 sets (one each side) - 10 second hold.

Release to Low Lunge)

Term
Downward Facing Dog
Definition

Adho Mukha Svanasana

 

Transition posture. (6 count hold)

Term
Tree/Toe Stand
Definition

Vrksasana/Padangustasana

 

(2 sets (one each side) - 20 second hold.

Options - Fold Forward Tree/Toe Stand)

Term
Sun Salutation A
Definition

Tadasana /Mountain - Anuvittasana /Backbend - Tadasana /Mountain - Uttanasana /Forward Fold - Urdhva Mukha Uttanasana /Half Lift - Ball

 

(3 sets - 6 counts each posture)

Term
Core Series
Definition

30 minute mark.

Introduce varied core work. Encourage slow movements and form over quantity.

Term
Core Work
Definition

Supta Baddha Konasana sit-ups/Garudasana sit-ups/Navasana

(1 set - 2-3 minutes. Vary postures each class. Finish by rolling up to standing forward fold)

Term
Upper Body Core Work
Definition

Chaturanga Push-ups/Side Plank

 

(1 set - 60 seconds. Vary each class)

Term
Downward Facing Dog Core Work
Definition

Dolphin/Forearm Plank...

 

(1 set - 40 seconds. Finish by lowering belly to the mat)

Term
Flowing Spine Series
Definition

35 minute mark.

 

A long hold Hot Yoga spine series with flow between two postures.

Term
Cobra/Locust
Definition

Bhujangasana/Salabhasana

 

(2 sets w/ Savasana between and after - 20 seconds each posture)

Term
Full Locust/Floor Bow
Definition

Poorna-Salabhasana/Dhanurasana

 

(2 sets w/ Savasana between and after - 20 seconds each posture)

Term
Upward Facing Dog
Definition

Urdhva Mukha Svanasana

 

(1 set - 20 seconds. Flow through low cobra to full Up Dog)

Term
Downward Facing Dog
Definition

Adho Mukha Svanasana

 

(15 second static hold)

Term
Half Pigeon
Definition

Eka Pada Rajakapotasana

 

(2 sets (one each side) - 20-60 seconds each . Down Dog is transition between sides)

Term
Downward Facing Dog
Definition
Adho Mukha Svanasana (15 second hold)
Term
Camel Series
Definition

45 minute mark.

 

Deepen the backbends and counter with spinal opening

Term
Camel/Fixed Firm
Definition

Ustrasana/Supta Vajrasana

 

(2 sets - 20 seconds each posture.

2nd set options - long set fixed firm (40 seconds)/push up to Full Camel/2nd set of Camel

Term
Downward Facing Dog
Definition

Adho Mukha Svanasana

 

(15 second hold - walk out the legs. Drop to knees)

Term
Half Tortoise
Definition

Ardha-Kurmasana

 

(1 set - 20 second hold)

Term
Rabbit
Definition

Sasangasana

 

(1 set - 20 second hold. Release by rolling to seated, shift hips to side and roll onto back)

Term
Twists Series
Definition

50 minute mark.

 

Establish long, deep holds in the hips and a closing twist.

Term
Bridge/Wheel
Definition

Setu Bandhasana/Urdhva Dhanurasana

 

(1 set - 45 seconds. Option - Wheel)

Term
Wind Removing
Definition

Pavanamuktasana

 

(1 set - 10 seconds. Option - Single Leg.

Finish by rolling to seated)

Term
Seated Forward Fold
Definition

Paschimottanasana

 

(1 set - 10 seconds.

Option - Seated Separate Leg Stretching (Janushirasana).

Term
Seated Spinal Twist
Definition

Ardha-Matsyendrasana

 

(1 set - 10 seconds each side. Finish by rolling onto back)

Term
Surrender Series
Definition

55 minute mark.

 

Calming postures to cool down the class.

Term

Plow/Shoulder Stand/Deaf Man

Dead Bug/Happy Baby

Fish/Supine Twist

Definition

Halasana/Sarvangasana/Karna Pidasana...

(Choose 4 postures - 10 seconds each)

Term
Final Savasana
Definition
Set breathing cues with 3 audible exhale sighs. Finish with "Namaste".
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