Pose Partner Practice Cards

Below are partner practice cards listing six yoga-inspired poses. Each pair will take turns in the Guide and Performer roles for each pose.

1. Mountain Pose (Tadasana)

Guide Role:

• Observe the performer’s foot placement and weight distribution.
• Provide verbal cues: "Evenly spread your weight across both feet," "Lift through your crown."

Performer Role:

• Stand tall with feet together, arms by your sides.
• Engage your core, roll shoulders down, and lengthen your spine.

Key Cues:

• Feet pressing into all four corners.
• Shoulders relaxed and down.
• Core engaged; gaze forward.

2. Tree Pose (Vrikshasana)

Guide Role:

• Spot the performer side-on; steady their hip and knee if needed.
• Offer cues: "Press your foot into your calf," "Find a steady gaze point."

Performer Role:

• Shift weight onto one foot, place the opposite foot on inner calf or thigh.
• Bring hands to heart center or reach overhead.

Key Cues:

• Hips level and squared.
• Foot pressing firmly into supporting leg.
• Steady gaze on a fixed point.

3. Warrior II (Virabhadrasana II)

Guide Role:

• Check alignment: front knee over ankle, back leg straight.
• Cue arm extension: "Reach through your fingertips."

Performer Role:

• Step feet wide, turn front toes forward and back toes slightly in.
• Bend front knee to 90°, extend arms parallel to the floor.

Key Cues:

• Front knee tracking over second toe.
• Hips and shoulders facing the side.
• Strong, engaged legs.

4. Downward Dog (Adho Mukha Svanasana)

Guide Role:

• Place hands lightly on hips or back to adjust angle.
• Encourage a straight spine: "Press hips up and back."

Performer Role:

• Hands shoulder-width, feet hip-width apart.
• Lift hips into an inverted V, relax head between arms.

Key Cues:

• Straight back and long spine.
• Heels pressing gently toward the floor.
• Even weight distribution between hands and feet.

5. Chair Pose (Utkatasana)

Guide Role:

• Stand to the side; ensure weight is in heels.
• Cue chest lift: "Keep your sternum high; tuck your tailbone."

Performer Role:

• Stand feet hip-width, bend knees, and sink hips as if sitting.
• Reach arms overhead or bring hands to heart center.

Key Cues:

• Knees tracking over toes.
• Hips moving back.
• Chest lifted, tailbone tucked.

6. Low Lunge (Anjaneyasana)

Guide Role:

• Help align front knee over ankle.
• Cue hip square: "Press hips forward while keeping your back leg active."

Performer Role:

• From downward dog, step one foot between hands.
• Lower back knee; lift torso and reach arms overhead.

Key Cues:

• Front knee at 90° over ankle.
• Hips squared to the front.
• Back leg active, strong.

Take 2–3 minutes per pose: one student guides while the other performs, then switch roles. Focus on clear communication and safety. Happy practicing!

Balance Self-Assessment Worksheet

Student Name: ____________________________ Date: ____________________

Instructions: Perform each pose, holding for 10 seconds. After each pose, rate your stability from 1 (very unstable) to 5 (very stable) and note any observations.

1. Mountain Pose (Tadasana)

   • Stability Rating (1–5): ________
     
     
   • Observations:
     
     
     
     
     
     

2. Tree Pose (Vrikshasana)

   • Stability Rating (1–5): ________
     
     
   • Observations:
     
     
     
     
     
     

3. Warrior II (Virabhadrasana II)

   • Stability Rating (1–5): ________
     
     
   • Observations:
     
     
     
     
     
     

4. Downward Dog (Adho Mukha Svanasana)

   • Stability Rating (1–5): ________
     
     
   • Observations:
     
     
     
     
     
     

5. Chair Pose (Utkatasana)

   • Stability Rating (1–5): ________
     
     
   • Observations:
     
     
     
     
     
     

6. Low Lunge (Anjaneyasana)

   • Stability Rating (1–5): ________
     
     
   • Observations:
     
     
     
     
     
     

Reflection Questions

1. Which pose did you find most challenging and why?
   
   
   
   
   
   
   

2. What techniques or cues helped you improve your balance today?
   
   
   
   
   
   
   

Goal Setting

1. Personal Balance Goal: Which pose will you focus on improving? Describe your goal.
   
   
   
   
   
   
   

2. Practice Plan: How often and when will you practice to achieve this goal?
   
   
   
   
   
   
   

Sun Salutation (Surya Namaskar) Warm-Up Guide

Duration: 5 minutes
Equipment: Open floor space; optional yoga mats
Purpose: Warm up the entire body, link breath with movement, and prepare muscles for flexibility and balance work.

Sequence Overview (A–E)

Follow each lettered sequence in a smooth, flowing rhythm. Inhale (↑) and exhale (↓) on the cues below.

A. Mountain to Forward Fold

1. Mountain Pose (Tadasana) ↑

   • Stand tall, feet together or hip-width apart.
   • Arms by sides, shoulders relaxed.
   • Cues: “Ground through all four corners of your feet.”

2. Inhale → Arms Overhead (Urdhva Hastasana) ↑

   • Sweep arms out and up, biceps by ears.
   • Slight arch in the low back; gaze up softly.

3. Exhale → Forward Fold (Uttanasana) ↓

   • Hinge at hips, fold forward.
   • Bend knees as needed; relax head and neck.
   • Cues: “Let gravity lengthen your spine.”
     
     
     B. Half Lift to High Plank

4. Inhale → Half Lift (Ardha Uttanasana) ↑

   • Place hands on shins or thighs; flat back.
   • Extend spine forward, draw shoulders back.

5. Exhale → Forward Fold ↓

   • Return hands to mat; relax hips over heels.

6. Inhale → High Plank ↑

   • Step or hop back; wrists under shoulders.
   • Body in one straight line from head to heels.
   • Cues: “Engage core, press heels back.”
     
     
     C. Low Lunge + Plank to Downward Dog

7. Exhale → Low Lunge (Anjaneyasana) ↓

   • Step right foot forward between hands.
   • Lower back knee; lift torso and arms up.
   • Cues: “Keep front knee over ankle.”

8. Inhale → High Plank ↑

   • Tuck back toes, shift forward slightly.

9. Exhale → Downward Dog (Adho Mukha Svanasana) ↓

   • Lift hips up and back into an inverted V.
   • Feet hip-width, hands shoulder-width.
   • Cues: “Press through fingertips, relax neck.”
     
     
     D. Repeat Low Lunge + Plank to Downward Dog

10. Inhale → Low Lunge (Left Side) ↑

    • Step left foot between hands; same cues.

11. Exhale → High Plank → Downward Dog ↓
    
    
    E. Return to Mountain

12. Inhale → Forward Fold ↑

13. Exhale → Half Lift ↓

14. Inhale → Sweep Up to Arms Overhead ↑

15. Exhale → Mountain Pose ↓

Teacher Tips

• Breath Coordination: Verbally cue “inhale” and “exhale” before each transition.
• Pacing: Move slowly on the first round to demonstrate alignment; increase fluidity on the second.
• Modifications: Encourage students to bend knees in forward folds or drop to knees in plank if needed.
• Observation: Circulate to check alignment—straight wrists in plank, even weight distribution in downward dog.

Perform 2–3 rounds as a class to fully warm up the spine, shoulders, hamstrings, hips, and core before moving into the main flexibility and balance activities.