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Safe Alignment for Common Positions of FlowLIFT

 

The FlowLIFT class is 45 minutes of seamlessly linked moves that flow together just like a vinyasa yoga class.  Every sequence is different from the last but follows the same basic format.   Within this format there are several basic starting positions.  Below are some basic alignment tips for all of these starting positions.  Use these cues when practicing and teaching the class so that you and your students stay safe and aware of their movement.

Belly (Back Warm-Ups)

Fingertip Cobra

Fingertip Cobra

  • Toes pointed, toenails pressing into earth
  • Hips pressing into floor (don’t lift them)
  • Fingertips wide off the edges of mat
  • Elbows bent (even as you lift up)
  • Lift up from sternum
  • Shoulders soft away from ears
  • Neck long and neutral

 

Locust (Superman)

Locust

  • Hips pressing into floor
  • Legs straight, strong, pressing toward each other as they lift
  • Arms in various positions with or without weights
  • Chest lifts with upper back engaged
  • Draw shoulder-blades toward spine
  • Neck neutral

 

Plank / Downdog Splits

Downdog Splits

Downdog Splits

  •   Lift leg from down-dog, keeping hips neutral
  •  Press evenly with both hands
  • Option to press heel down or lift up

Plank

Plank

  • Heels stack over the toes as they press back
  • Hands shoulder-width apart
  • Press into the floor with the hands
  • Belly and front ribs tucked in
  • Heart forward
  • Neck neutral

 

Side Plank

  •  Feet either stack or stagger
  • Pressure down with edge(s) of feet
  • Palm presses down, pressure through base knuckle of fingers
  • Hips stack, avoid rolling top hip open
  • Lift from bottom ribs, obliques 

 

Standing 

High Lunge

High Lunge

  • Front toes pointed forward
  • Back heel lifted over toes
  • Front knee aligned over or behind heel
  • Low belly lifting in and up
  • Spine long and strong, neck neutral

 

Low Lunge

Low Lunge

  • Front toes pointed forward
  • Back knee on earth behind hips
  • Front knee aligned directly over or behind heel
  • Low belly lifting in and up
  • Spine long and strong, neck neutral

 

Warrior 2

Warrior 2

  •   Front toes pointed forward
  • Back foot turned out 90 degrees
  • Front heel aligns with back arch
  • Front knee aligns above or behind heel
  • Low belly lifted in and up, ribs in     
  • Shoulders relaxed      

Flying Transitions

Half Moon

Half Moon

  • Front toes pointed forward and lifted
  • Front leg straight with a micro-bend in the knee
  • Back leg lifted at least the height of hip
  • Top hip stacked over bottom hip
  • Front hand on weight aligned under shoulder

 

Standing Splits

Standing Splits

  •   Front toes pointing forward and lifted
  • Standing leg straight with micro-bend in knee
  • Hips neutral, parallel to floor
  • Top leg straight and lifting to sky 
  • Hands on weights for support

 

Warrior 3

Warrior 3

  •   Front toes pointing forward
  • Standing leg straight with micro-bend in knee
  • Hips neutral, parallel to floor
  • Belly strong, navel to spine
  • Spine long and strong
  • Neck neutral

Squats

Sumo Squat

Sumo Squat

  •  Feet wide apart and turned out 45 – 90 degrees, weight even throughout bottom of foot, inner arch and toes lifted
  • Knee aligns directly above heel 
  • Low belly lifts, tailbone anchors down
  • Spine long and strong, neck neutral

 

Chair Squat

Chair Squat

  • Feet hip or shoulder distance apart
  • Feet facing forward or slightly turned out
  • Weight even in the balls and heels of feet
  • Knees stay in line with the toes
  • Belly strong and lifted
  • Spine long, neck neutral

 

Side Squat

Side Squat 

  • Feet wide apart, facing forward or slightly turned out
  • Bend one knee, aligning it directly over heel
  • Toes lifted, weight even in ball and heel of foot
  • Opposite leg straight, grounded through the foot 
  • Spine long, neck neutral