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SUBTLE BODY GUIDESHEET 1 Child's Pose (Balasana)

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SUBTLE BODY GUIDESHEET 1 Child's Pose (Balasana) GUIDESHEET 1 AO + DPH spine NVL + SBN ribs BB TOL + HRT HC + GRN CB SM + TB BOS PF IG (under cheeks) intermittant elbows upper arms FHD ankles, shins + knees forehead (on floor or blanket) elbows + forearms SUBTLE BODY GUIDESHEET 1 Child’s Pose (Balasana) SYMBOLS LEGEND Attention (inhale/subtle expansion) Ground (primary) Extension (active) External Rotation (active) Attention (exhale/subtle release) Ground (secondary) Extension (passive) External Rotation (passive) Attention (both cycles) Line of Energy (active/direct) Contraction (active) Internal Rotation (active) Drishti Line of Energy (passive/indirect) Contraction (passive) Internal Rotation (passive) Copyright © 2019 LEVITYoGA GUIDESHEET 2 TB + SM BB PF waist hips spine HC + GRN QM TOL + HRT CB + shoulders legs NVL + SBN BOS DPH + AO arms ankles OG (ground) IG (under cheeks) feet (TOM) hands (TOM) feet hands SUBTLE BODY GUIDESHEET 2 Mountain Pose (Tadasana) SYMBOLS LEGEND Attention (inhale/subtle expansion) Ground (primary) Extension (active) External Rotation (active) Attention (exhale/subtle release) Ground (secondary) Extension (passive) External Rotation (passive) Attention (both cycles) Line of Energy (active/direct) Contraction (active) Internal Rotation (active) Drishti Line of Energy (passive/indirect) Contraction (passive) Internal Rotation (passive) Copyright © 2019 LEVITYoGA GUIDESHEET 3 spine OG (ground @ 10’/horizon) BOS IG (3rd eye) CB TOC (in) shoulders (down) TOL + HRT DPH + AO arms NVL + SBN (in) GM/buttocks hips (back) QM PF TB + SM hands + fingers (down) legs feet (TOM) feet SUBTLE BODY GUIDESHEET 3 Downward Facing Dog (Adho Mukha Svanasana) SYMBOLS LEGEND Attention (inhale/subtle expansion) Ground (primary) Extension (active) External Rotation (active) Attention (exhale/subtle release) Ground (secondary) Extension (passive) External Rotation (passive) Attention (both cycles) Line of Energy (active/direct) Contraction (active) Internal Rotation (active) Drishti Line of Energy (passive/indirect) Contraction (passive) Internal Rotation (passive) Copyright © 2019 LEVITYoGA GUIDESHEET 4 OG (ceiling/sky) TOC throat IG (3rd eye) CB TOL + HRT waist + ribs BOS DPH + AO hands (press) BB NVL + SBN elbows hips spine PF PSM GM TB + SM legs feet (TOM) feet SUBTLE BODY GUIDESHEET 4 Standing Backbend (Utthita Dhanurasana) SYMBOLS LEGEND Attention (inhale/subtle expansion) Ground (primary) Extension (active) External Rotation (active) Attention (exhale/subtle release) Ground (secondary) Extension (passive) External Rotation (passive) Attention (both cycles) Line of Energy (active/direct) Contraction (active) Internal Rotation (active) Drishti Line of Energy (passive/indirect) Contraction (passive) Internal Rotation (passive) Copyright © 2019 LEVITYoGA GUIDESHEET 5 BOS CB TOL + HRT OG (big toes) spine IG (under cheeks) TOC (in) BB NVL + SBN DPH + AO hands (in) HC + GRN TB + SM PF elbows (forward) feet (together) sitting bones legs + pelvic floor SUBTLE BODY GUIDESHEET 5 Seated Straight-Leg Forward Bend (Paschimottanasana) SYMBOLS LEGEND Attention (inhale/subtle expansion) Ground (primary) Extension (active) External Rotation (active) Attention (exhale/subtle release) Ground (secondary) Extension (passive) External Rotation (passive) Attention (both cycles) Line of Energy (active/direct) Contraction (active) Internal Rotation (active) Drishti Line of Energy (passive/indirect) Contraction (passive) Internal Rotation (passive) Copyright © 2019 LEVITYoGA GUIDESHEET 6 BOS hand (R) TOC (in) ear (R) lung (L) (ground @ 10’) spine CB TOL + HRT ribs (R) waist + ribs (L) waist (R) DPH + AO AM NVL + SBN PF hip (R) TB + SM feet (TOM) feet SUBTLE BODY GUIDESHEET 6 Standing Side Bend (Akarasana) SYMBOLS LEGEND Attention (inhale/subtle expansion) Ground (primary) Extension (active) External Rotation (active) Attention (exhale/subtle release) Ground (secondary) Extension (passive) External Rotation (passive) Attention (both cycles) Line of Energy (active/direct) Contraction (active) Internal Rotation (active) Drishti Line of Energy (passive/indirect) Contraction (passive) Internal Rotation (passive) Copyright © 2019 LEVITYoGA GUIDESHEET 7 BOS CB IG (under cheeks) spine shoulder (L) shoulder (R) TOC (in) BB TOL + HRT arm DPH + AO hand (L) forearm (R) wrist (R) NVL (turns) SBN PF TB + SM wrist foot + sitting bones foot + hand (L) ankle + pelvic floor ankle @ hip crease SUBTLE BODY GUIDESHEET 7 Seated Crossed-Leg Twist (Parivrtta Sukhasana) SYMBOLS LEGEND Attention (inhale/subtle expansion) Ground (primary) Extension (active) External Rotation (active) Attention (exhale/subtle release) Ground (secondary) Extension (passive) External Rotation (passive) Attention (both cycles) Line of Energy (active/direct) Contraction (active) Internal Rotation (active) Drishti Line of Energy (passive/indirect) Contraction (passive) Internal Rotation (passive) Copyright © 2019 LEVITYoGA GUIDESHEET 8 feet TB (forward) legs TB + SM PF SM (release) AM NVL (in) DPH + AO spine OG (ground @ 10’) IG BB (under cheeks) CB hands crown elbows elbows + crown hands forearms SUBTLE BODY GUIDESHEET 8 Headstand (Sirsasana) SYMBOLS LEGEND Attention (inhale/subtle expansion) Ground (primary) Extension (active) External Rotation (active) Attention (exhale/subtle release) Ground (secondary) Extension (passive) External Rotation (passive) Attention (both cycles) Line of Energy (active/direct) Contraction (active) Internal Rotation (active) Drishti Line of Energy (passive/indirect) Contraction (passive) Internal Rotation (passive) Copyright © 2019 LEVITYoGA GUIDESHEET 9 feet legs PF SM + TB NVL / SBN DPH + AO HRT + TOL spine throat hands + IG (cheeks) wrists elbows CB BOS head neck + arms elbows shoulders SUBTLE BODY GUIDESHEET 9 Shoulderstand (Sarvangasana) SYMBOLS LEGEND Attention (inhale/subtle expansion) Ground (primary) Extension (active) External Rotation (active) Attention (exhale/subtle release) Ground (secondary) Extension (passive) External Rotation (passive) Attention (both cycles) Line of Energy (active/direct) Contraction (active) Internal Rotation (active) Drishti Line of Energy (passive/indirect) Contraction (passive) Internal Rotation (passive) Copyright © 2019 LEVITYoGA GUIDESHEET 10 BOS CB OG (ground) BB IG (3rd eye) spine kidneys + PSM TOC GM TOL + HRT SM + TB DPH + AO waist + ribs feet + big toes arms legs PF PB hands (TOM) NVL / SBN legs pubic bone hands SUBTLE BODY GUIDESHEET 10 Cobra (Bhujangasana) SYMBOLS LEGEND Attention (inhale/subtle expansion) Ground (primary) Extension (active) External Rotation (active) Attention (exhale/subtle release) Ground (secondary) Extension (passive) External Rotation (passive) Attention (both cycles) Line of Energy (active/direct) Contraction (active) Internal Rotation (active) Drishti Line of Energy (passive/indirect) Contraction (passive) Internal Rotation (passive) Copyright © 2019 LEVITYoGA GUIDESHEET 11 TOC throat TOL + HRT DPH + AO waist + ribs OG (sky) IG (3rd eye) BOS NVL / SBN CB hips SM + TB spine PF shoulders arms BB kidneys + PSM GM QM hands knees feet feet shins knees SUBTLE BODY GUIDESHEET 11 Camel (Ustrasana) SYMBOLS LEGEND Attention (inhale/subtle expansion) Ground (primary) Extension (active) External Rotation (active) Attention (exhale/subtle release) Ground (secondary) Extension (passive) External Rotation (passive) Attention (both cycles) Line of Energy (active/direct) Contraction (active) Internal Rotation (active) Drishti Line of Energy (passive/indirect) Contraction (passive) Internal Rotation (passive) Copyright © 2019 LEVITYoGA GUIDESHEET 12 DPH + AO NVL / SBN hips PF SM + TB waist + ribs TOL + HRT CB shoulders BB spine GM kidneys legs OG (ground @ 10’) + PSM IG (3rd eye) BOS arms hands (TOM) feet (TOM) hands feet SUBTLE BODY GUIDESHEET 12 Wheel (Urdhva Dhanurasana) SYMBOLS LEGEND Attention (inhale/subtle expansion) Ground (primary) Extension (active) External Rotation (active) Attention (exhale/subtle release) Ground (secondary) Extension (passive) External Rotation (passive) Attention (both cycles) Line of Energy (active/direct) Contraction (active) Internal Rotation (active) Drishti Line of Energy (passive/indirect) Contraction (passive) Internal Rotation (passive) Copyright © 2019 LEVITYoGA GUIDESHEET 13 BOS OG (ground) IG (3rd eye) CB spine GM SM + TB QM heels legs TOC triceps elbows (medial) thighs AM PF NVL hands (TOM) feet hands SUBTLE BODY GUIDESHEET 13 Plank (Chaturanga Dandasana) SYMBOLS LEGEND Attention (inhale/subtle expansion) Ground (primary) Extension (active) External Rotation (active) Attention (exhale/subtle release) Ground (secondary) Extension (passive) External Rotation (passive) Attention (both cycles) Line of Energy (active/direct) Contraction (active) Internal Rotation (active) Drishti Line of Energy (passive/indirect) Contraction (passive) Internal Rotation (passive) Copyright © 2019 LEVITYoGA GUIDESHEET 14 arm TOC BB + UL face (turns) (R) waist + (R) ribs NVL spine OG (thumb) GM + buttock PF SM + TB BOS CB legs arm hips AO + DPH (L) waist + (L) ribs TOL + HRT (L) foot (L) hand (TOM) foot hand SUBTLE BODY GUIDESHEET 14 Lateral Body Lift (Vasisthasana) SYMBOLS LEGEND Attention (inhale/subtle expansion) Ground (primary) Extension (active) External Rotation (active) Attention (exhale/subtle release) Ground (secondary) Extension (passive) External Rotation (passive) Attention (both cycles) Line of Energy (active/direct) Contraction (active) Internal Rotation (active) Drishti Line of Energy (passive/indirect) Contraction (passive) Internal Rotation (passive) Copyright © 2019 LEVITYoGA GUIDESHEET 15 SM + TB NVL AM CB
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