The document describes several yoga poses and provides instructions on how to perform them, including cues for proper form and alignment. It discusses poses like high lunge, warrior 3, tree pose, twisted great toe scale, extended mountain, and chair twist. For each pose, it identifies the major muscle groups involved and provides detailed instructions on body positioning, breath, and movements to achieve the pose safely and effectively.

1. Balancing In Yoga
SANDEEP KUMAR
MPED
ROLL NO 28, ASPESS

2. Major Muscle and Flexibility Areas:
Gastrocnemious, Soleus, Hamstrings, Quadriceps,
Gluteus, Hip Flexors, Abdominals, Back Extensors,
Pectorals
Cueing:
-From Mountain, pull your right toes to your shin
and lift the knee up
-Once the right knee is lifted, tilt the hips moving
the right foot back (almost a scale)
-Bend the standing leg to set the back foot on the
ground (about 3ft back)
-Toes on both feet face forward
-Be on the ball mount of the back foot
-Drive the heel towards the back wall
-Stack the front knee directly above the front ankle
-Reach the finger tips down
-Inhale the arms up with the fingers reaching to the
ceiling
-“Sink” into the front hip flexor
HIGH LUNGE
POSE

3. Cueing:
-Drop the back hand to the back
thigh or calf (avoid the knee joint)
--Reach through the sternum,
following the arm back
-Face the palm of the top hand down
-Lower into the front hip, Ideally
front thigh is horizontal to the
ground
-Shift weight into the outside of the
back foot
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
Reverse Warrior
Muscle & Flexibility Areas:
Gastrocnemius, Soleus, Hamstrings, Quadriceps,
Gluteus, Hip Flexors, Abdominals, Back Extensors,
Pectorals

4. Muscle & Flexibility Areas:
Quadireceps, Hamstrings, Gastrocnemius, Soleus,
Flexors and Extensors in the feet, Gluteus, Hip
Flexors, Deltoids and Back Extensors
Cueing:
-From High Lunge, bend the back leg lifting into
Warrior 3
-Square the hips towards the front
-Extend the arms forward (reaching)
-Extend the toes back (reaching)
-Lift the back leg high enough to activate the gluteus
and upper parts of the hamstrings
-Squeeze the gluteus, lifting the back leg
-Bring the torso to a parallel position to the ground
-Square up the hip pointers to the ground
-Place the head in-between the elbows so the eyes see
the ground
WARRIOR 3
Transition to High Lunge

5. Muscle & Flexibility Areas:
Quadriceps, Hamstrings, Gastrocnemius,
Soleus, Flexors and Extensors of the
feet, Gluteus, Rhomboids, Trapezius,
Deltoids, Triceps, Biceps, Pectorals
Cueing:
-Shift your weight to the one foot, lifting
the other foot off the floor
-Place the sole of the lifted foot on the
inner thighcalf of the standing leg
-Press the foot into the thigh and
squeeze the 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
TREE

6. Major Muscle Groups:
Quadriceps, Hamstrings, Gastrocnemius, Soleus,
Flexors and Extensors of the feet, Gluteus, Rhomboids, Trapezius,
Deltoids, Triceps, Piriformis, Gracilis, Sartorius, iliopsoas
Cueing:
-From a standing position, bring the one knee toward the abdominals
-Reach the hand around to the outside of the foot, placing the “peace”
fingers in-between the two big toes
-Other arm on the hip pointer
-Squeeze the muscles of the standing leg
-Extend the left leg forward and straighten the knee as much as
possible
-Square the hips so they are parallel to the ground
IF steady, swing the leg out to the side
-Turn the head to look in the opposite direction of the extended leg
Tips:
IF steady, turn the head looking in the opposite direction of the
extended leg or close your eyes!!
GREAT TOE SCALE

7. TWISTED
GREAT TOE SCALE
Major Muscles and Flexibility Areas:
Hip flexors, Gluteus, Hamstrings,
Quadriceps, Abdominals, Gracilis, Iliopsoas,
Pectorals, Deltoid, Flexors and Extensors of
the feet
Cueing:
-Sit the gluteus back, like a in a chair
-Bring the ankle over the standing legs knee
-Flex the foot that is crossed over the knee
-Bring the hands to the chest in prayer
-Lower the glutes by “sitting” back in the
chair
-Maintain this position
-Release the foot, keeping the standing leg
horizontal to the ground

8. EXTENDED
MOUNTAIN
Major Muscles and Flexibility Areas:
External obliques, Teres Maximus, Infraspinate Muscles,
Latissimus Dorsi, Back Extensors, Gluteus, Quadriceps,
Gastrocnemius, Soleus, Deltoids, Flexors/extensors of the
feet
Cueing:
-Inhale into this position
-Squeeze gluteus and quads
-Pull belly button into the spinal cord
-Lift the heels, balancing on the ball mounts
-Reach the finger tips to the ground
-Roll the shoulders back and down; hugging the spinal
cord
-Inhale the arms up, triceps behind the ears
-Lower the gluteus down so the glutes and heels touch
each other
-Continue to balance on the ball mounts

9. CHAIR TO TWISTED
GREAT TOE PREP
Major Muscle and Flexibility Area:
Hamstrings, Rectus Abdominals, Pectorals, Deltoids, Triceps,
Biceps, External obliques, Teres Maximus, Infraspinate
Muscles, Latissimus Dorsi, Back Extensors, Gluteus,
Quadriceps, Gastrocnemius, Soleus, Deltoids,
Flexors/extensors of the feet
Cueing:
-From extended Mountain, drop the heels to the ground
-Move the thighs horizontal to the ground
-Pull the abs towards the spinal cord
-Lift the arms over the head, bringing the triceps behind the
ears
-Palms together
-Slowly twist the torso, bringing the opposite triceps over the
opposite thigh
-Bring the hands into prayer position
-Push the triceps into the thigh
-Lift the heel, release the hands and slight the hand under the
foot, grabbing the outside edge of the foot

10. Major Muscle Groups:
Quadriceps, Hamstrings, Gastrocnemius, Soleus,
Flexors and Extensors of the feet, Gluteus, Rhomboids,
Trapezius, Deltoids, Triceps, Piriformis, Abdominals, Pectorals
Cueing:
-From a standing position, bring the one knee toward the
abdominals
-Reach the hand around to the outside of the opposite foot,
grabbing for the outside edge of the opposite foot.
-Other arm on the hip pointer
-Squeeze the muscles of the standing leg
-Extend the left leg forward and straighten the knee as much as
possible
-Reach through the head twisting the torso
-Square the hips so they are parallel to the ground
IF steady, swing the leg out to the side
-Turn the head to look in the opposite direction of the extended
leg
TWISTED
GREAT TOE SCALE