JOGA Level1B FINALSept 2020

Segment 2 The Danger Zone Focus on mental, physical, and emotional control Increase mobility, stability, and strength of the external rotators of the shoulder girdle and hip joint Recognize imbalances in these areas and work on achieving better symmetry

JOGA LEVEL | Certification Manual SEGMENT 2 Half Downward Dog JOGA Points: Contra-lateral peripheral movement while maintaining core activation, stability,and symmetry of pelvis and shoulders. This works postural and anterior cross patterns. START POSITION: DOWNWARD DOG Teaching Tips: From DOWNWARD DOG: 1. Imagine pushing foot into wall behind you • Knees micro-bent, pubis bone up, ribs drawn in, sternum 2. Work on building strength into upper body 3. Like you are shaking someone’s hand up, and neck long • Lift right leg hip height with dorsiflex in ankle OPTION 1: Stay here OPTION 2: • Hips stay square, face looking forward • Slide left arm forward and reach forward as though to shake hand • Spread fingers wide • Palm turns in Hold position for 3-5 breaths COMING OUT: • Bring left hand back onto floor • Return to 1 Leg Downward Dog END POSITION: 1 LEG DOWNWARD DOG Athletic Benefits and Contraindications: 2 ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ ______________________________________________ © Copyright 2016 The JOGA Company Ltd. | JANA WEBB

JOGA LEVEL | Certification Manual SEGMENT 2 Reverse Dog JOGA Points: This posture takes alignment mindfully into a compromised position while focusing on maintaining the stabilizers. This creates new muscle memories, which can be used as a technique for injury prevention. Benchmark: Mobility of the hip joint and stability of the shoulder girdle START POSITION: 1 LEG DOWNWARD DOG Athletic Benefits and Contraindications: _______________________________________ From 1 LEG DOWNWARD DOG: _______________________________________ • Come higher onto ball of the bottom foot _______________________________________ • Micro-bend the left knee • Plantar flex right foot Teaching Tips: • Squeeze hamstring to bend the knee • Squeeze glute to open the hip and lift towards ceiling 1. Glutes engaged to release QL 2. Work on building strength and stability into the OPTION 1: Stay here upper body OPTION 2: 3. Look to where you’re going • Ensure shoulders are stable • If shoulder mobility permits, continue shifting weight to left side • Pivot the left foot to rotate fully over, and slowly put the foot down to flip • Feet should be hip distance apart and parallel, heels just beyond the knee joint • Reach left hand over head, palm facing down • Press into the heels to lift the hips, tuck tailbone under, then press into the floor with the hand • Lift the sternum and breathe into chest COMING OUT: • Gaze down at bottom hand • Engage the core and pivot left foot inward • Slowly place right hand over to mat • Flip and hop the left foot back to 1 Leg Downward Dog • Square hips and shoulders to the floor END POSITION: 1 LEG DOWNWARD DOG © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 3

JOGA LEVEL | Certification Manual SEGMENT 2 Dynamic Core with Lateral Flexion JOGA Points: Strengthens the obliques and works stabilizers during lateral flexion of the spine START POSITION: 1 LEG DOWNWARD DOG Athletic Benefits and Contraindications: _______________________________________ From 1 LEG DOWNWARD DOG: _______________________________________ • Right knee is bent _______________________________________ • Right foot in plantar flexion • Draw front of pubis bone up toward lumbar spine > front Teaching Tips: 1. Movement happens at hip joint and not from ribs pull to back of spine > sternum lengthens forward • Bring bodyweight forward into plank rotating the pelvis • Use abductors to bring knee to same side triceps, the 2. Use core to drive the movement 3. End with knee to opposite triceps pelvis should not move at all 4. Building adductor strength • Bring knee towards opposite side of triceps keeping hips 5. Laterally flex the spine square Repeat once more each side • Extend hovering leg and kick foot to the side of the mat, coming onto lateral edge of foot • Roll onto medial arch of left foot and push into left foot • Press into the hand, lifting body up • Reach arm up overhead • Turn palm toward floor and reach fingertips forward Take sips of breath into the ribs COMING OUT: • Look down at bottom hand • Engage core and pivot on bottom toes • Flip and hop into center plank with knee to chest and foot in plantar flexion • Lift hips up and back into 1 Leg Downward Dog with knee bent and ankle plantar flexed END POSITION: 1 LEG DOWNWARD DOG © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 4

JOGA LEVEL | Certification Manual SEGMENT 2 Warrior 2 JOGA Points: Strengthens glut max and hip openers. Key is to lift the pelvic floor. This increases awareness in engagement of the pelvic floor, which aids in stability of the pelvis. START POSITION: 1 LEG DOWNWARD DOG Teaching Tips: 1. First time around lead with the left arm, From 1 LEG DOWNWARD DOG: second Exhale: 2. time with the right arm • Dorsiflex the foot 3. Shin straight up and down • Pull naval in and pull knee into chest • Step foot down • Align back heel with front heel and turn back foot in at 45 degrees • Engage core, draw in pubis bone, tuck in ribs, reach sternum forward Inhale: • Push into both feet to bring the torso upright • Windmill arms out shoulder height, palms face down • Knee is tracking with second and third toes of front foot, glutes are engaged • Hold • Gaze forward END POSITION: WARRIOR 2 Athletic Benefits and Contraindications: 5 _______________________________________ _______________________________________ _______________________________________ _______________________________________ © Copyright 2016 The JOGA Company Ltd. | JANA WEBB

JOGA LEVEL | Certification Manual SEGMENT 2 Humble Warrior JOGA Points: Opens shoulders while maintaining postural stability. Breath is used to find increased range of motion (exhale into deepest point of stretch). Benchmark: Front fascial line and external rotation of joints START POSITION: WARRIOR 2 Athletic Benefits and Contraindications: _______________________________________ From WARRIOR 2: _______________________________________ _______________________________________ • Lower arms and reach behind and interlace fingers • Keep the heels of the hands apart Teaching Tips: • Ensure fingers are pinching together to keep chest open 1. Reverse grip when repeating with the other • Reach the knuckles towards floor • Turn torso to front, keeping hips square side • Pull in pubis bone, ribs, and lift up sternum 2. Stretching the optical nerves • Squeeze fingertips together 3. Builds strength in the adductors • Client may have to step foot out 4. Opens through the shoulders Without moving neck, take gaze up Exhale: Press into back heel and hinge forward Inhale: Press into front heel and lift back up • Let gaze follow movement • Note: only the torso is moving Repeat 5 times Last exhale: • Hinge forward and hold for 5 breaths • Note: recue here to keep core engaged and head lifted over cervical spine COMING OUT: • Engage core and push into feet • Lift torso all the way up • Release the grip and bring arms back shoulder height Inhale, open mouth exhale END POSITION: WARRIOR 2 © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 6

JOGA LEVEL | Certification Manual SEGMENT 2 Extended Side Angle JOGA Points: Requires complete postural stability while building core strength. Helps open hip joint. Stretches along IT Band and adductors. START POSITION: WARRIOR 2 Teaching Tips: From WARRIOR 2: 1. External rotation of the shoulder girdle Externally rotate shoulders so palms are open 2. Draw front of pubis bone up toward lumbar spine; • Gaze shifts to side wall • Re-cue core front ribs pull to back of spine; lengthen sternum up • Reach front arm and torso forward 3. Create space into torso • Front knee stays bent 4. Continue to draw back into shoulder girdle • Once as far as possible, reach right arm down to medial 5. Everything squeezing to centre line of front leg • Reach left arm up to the ceiling • Re-cue the core • Hold 3-5 breaths OPTION 1: Stay here OPTION 2: • Externally rotate shoulder joint to turn upper palm to face forward and reach arm overhead • Reach fingers forward • Keep back of neck strong • Gaze is forward and up • Pubis bone and ribs are tucked in, sternum is lifted Choose to stay here OPTION 3: • Press into front heel • Gaze straight forward and find core • Lift right arm up in line with left • Palms turn in and shoulder width apart • Find strength in legs, hold COMING OUT: • Push into feet using core • Lift torso back to Warrior 2, hold Inhale, open mouth exhale END POSITION: WARRIOR 2 © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 7

JOGA LEVEL | Certification Manual SEGMENT 2 Triangle JOGA Points: Focuses on open and closed kinetic movements. Athletic Benefits and Contraindications: Develops peripheral awareness. _______________________________________ _______________________________________ _______________________________________ START POSITION: WARRIOR 2 Teaching Tips: From WARRIOR 2: 1. Maintain micro-bend on knee > cue “push • Re-cue the core shinbone toward front of mat” • Extend front leg so it is straight with a micro-bend in knee • Pause, re-cue core 2. External rotation provides more movement • Reach torso forward over right leg, hold into the spine • Lower right arm down to medial line of front shin • Reach back arm up toward ceiling 3. Fingers pointing down • Gaze forward and up 4. Fingers pointing up • Hold 3-5 breaths to recue (see Teaching Tip 5) 5. Draw front of pubis bone up toward lumbar spine; front ribs pull to back of spine; lengthen sternum forward 6. Extending full range of motion OPTION 1: Stay here OPTION 2: • Begin movement • Find core and breath • Gaze forward Exhale: Bring arms forward shoulder width apart Inhale: Open arms • Repeat 3-5 times, Hold & re-cue with arms forward COMING OUT: • Look down • Micro-bend into front knee • Open arms, lift torso up • Turn feet parallel to edges of mat Inhale, open mouth exhale END POSITION: WIDE ANGLE STANDING Note: Transition to first side of Segment 2: Triangle > Saddle > Crow Note: Transition to second side of Segment 2: Triangle > Wide Angle Straddle > Fold © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 8

JOGA LEVEL | Certification Manual SEGMENT 2 Saddle JOGA Points: Lateral rotation is a different approach to strengthening the adductor group. Works on shoulder girdle mobility while focusing on scapular stabilization. Benchmark: Heel lifts track the range of motion and mobility of the ankle joints START POSITION: WIDE ANGLE STANDING Teaching Tips: Note: First side only 1. Draw font of pubis bone up toward lumbar From WIDE ANGLE STANDING: spine; front ribs pull to back of spine; lengthen • Come onto balls of feet and spin heels inwards sternum up • Place heels back on floor • Find core 2. Ankle pops, alternating sides a few times • Sit down into hips 3. Neutralize lumbar curve • Arms out shoulder height 4. Ribs in, sternum up • Palms face down 5. Both heels up or down, depending on level 6. Shoulders remain down and back OPTION 1: Stay here 7. Like moving through honey, maintaining OPTION 2: shoulder stabilization • Lift and release each heel • Come onto balls of feet one at a time • Continue lifting pubis bone • Slide shoulders down and back • Hold Begin Movement: turn palms to face up Inhale: Reach arms up overhead Exhale: • Turn palms to face floor • Bring arms back to shoulder height Repeat 3 times and hold with arms overhead for 3-5 breaths COMING OUT: • Return back to wide-legged straddle • Shift weight to left leg so that it bends • Spring up using left leg and pivot on right foot to front of mat • Step feet a little wider than shoulder width © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 9

JOGA LEVEL | Certification Manual SEGMENT 2 Saddle (Continued) MOVE INTO SUMO SQUAT Athletic Benefits and Contraindications: OPTION 1: _______________________________________ • Thumbs to xiphoid process, pads of fingers press together _______________________________________ • Re-cue the core _______________________________________ • Bend knees and let forearms come to quads OPTION 2: • Bring elbows to medial side of knee • Thumbs to xiphoid process • Re-cue the core • Dig into heels to engage glutes and lift body weight up END POSITION: STANDING © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 10

JOGA LEVEL | Certification Manual SEGMENT 2 Squat to Crow Athletic Benefits and Contraindications: _______________________________________ START POSITION: STANDING _______________________________________ Note: First side onlyOPTION 1: _______________________________________ _______________________________________ From STANDING: • Heel toe your feet closer together hip distance apart • Bend knees, rest ribs on quads, reach fingertips forward • Come onto ten toes, lifting heels so feet are straight up and down • Place hands on floor • Bend elbows, resting shin bones on upper arm bones, knees snug into armpit • Dorsiflex ankle, one at a time, lifting feet off the floor • As ankles cross, recue the core • Draw pubis bone in, front ribs to back ribs, sternum forward, push floor away with hands CROW BENCHMARK 1 • Take hands to hips, bend the knees, hinge at the hips • Reach fingers toward the floor CROW BENCHMARK 2 Shift forward onto balls of feet, lifting heels, palms come to floor CROW BENCHMARK 3 • Take inner line of knee to outer-ridge of triceps as high as up to the armpit as you can • Squeeze inner line of knees together to create point of opposition between knees and inner triceps • Re-cue • Elbows bending as knees press against triceps © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 11

JOGA LEVEL | Certification Manual SEGMENT 2 Squat to Crow (Continued) CROW BENCHMARK 4 Athletic Benefits and Contraindications: • Shifting forward even more into the hands onto _______________________________________ the tippy toes _______________________________________ • Play with the weight a little more _______________________________________ • Flex each foot individually so that client is balancing _______________________________________ • Cross ankles if possible COMING OUT: • Mindfully release the legs, uncross the feet and slowly lower the feet to the floor • Straighten the legs and come into forward fold, folding elbows to a ‘rag doll’ position • Inhale, open mouth exhale • Release hands to floor • Forward fold, pubic bone and ribs tucked in • Sternum and head released Hold for 3-5 breaths • Look at belly button • Release fingertips to floor • Roll up stacking the vertebrae one at a time • Once standing, roll shoulders up and back • Step to top of mat to standing pose END POSITION: STANDING with thumbs to Xiphoid © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 12

JOGA LEVEL | Certification Manual SEGMENT 2 Linking Postures to Repeat Second Side START POSITION: STANDING END POSITION: DOWNWARD DOG Stand with Feet Together Note: Start Second Side of Segment 2 from here • Practice kinetic energy • Press down into heels and take note of how body answers First Side: Half Downward Dog > Reverse Dog > Dynamic Core with Laterial Flexion > Warrior 2 > Transition to Second Side through 5 Push Ups Humble Warrior > Extended Side Angle > Triangle and JOGA Core Flow > Saddle > Squat to Crow > JOGA Core Flow > Downward Dog JOGA CORE FLOW Inhale: Circle arms overhead Second Side: Half Downward Dog > Reverse Dog Exhale: Forward fold > Dynamic Core with Lateral Flexion > Warrior 2 > Inhale: Humble Warrior > Extended Side Angle > Triangle • Come up halfway > Wide Angle Straddle Fold > JOGA Core Flow > • Lengthen back Downward Dog Exhale: Athletic Benefits and Contraindications: • Hands to floor _______________________________________ • Step back to plank posture, pause _______________________________________ _______________________________________ Begin Movement of 5 Push-Ups _______________________________________ Note: Foundation is to hold Plank Exhale: Bend elbows to low plank Inhale: Straight back up to high plank JOGA CORE FLOW (refer to page 37 for visual) Inhale: • Bodyweight forward onto edges of toes • Pelvis slightly above shoulders Exhale: Lower halfway through triceps push up Inhale: • Spinal extension • Roll tops of shoulders back Exhale: • Step to plank • Lower through push up • Back to plank Micro-bend in knees Downward Dog © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 13

JOGA LEVEL | Certification Manual SEGMENT 2 Wide Angle Straddle Fold Athletic Benefits and Contraindications: _______________________________________ START POSITION: STANDING _______________________________________ Note: second side only _______________________________________ From WIDE ANGLE STANDING _______________________________________ Inhale: Teaching Tips: • Relax arms down • Reach arms behind and interlace fingers 1. After Triangle • Draw knuckles towards the floor 2. Find range of motion in shoulders first • Open through the chest 3. Increases range of motion • Micro-bend into the knees 4. Big toes touch; hands at chest plate Exhale: • Hinge forward • Shift weight forward and re-cue 5 cues Inhale: Hinge forward further Hold 3-5 breaths IF GOING TO SEGMENT 3: • Engage core • Dig heels into floor • Draw hands back and come all the way up to standing • Release hands • Heel toe the feet together • Step to top of mat • Transition to Segment 3 END POSITION: STANDING IF GOING TO SEGMENT 4: • Release hands to floor and walk hands forward into wide-legged plank • Bend knees • Come to Frog Position • Transition to Segment 4 END POSITION: FROG © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 14

JOGA LEVEL | Certification Manual SEGMENT 2 Transition: Segment 2 to Segment 3 START POSITION: STANDING Athletic Benefits and Contraindications: JOGA Core Flow (refer to page 37 for visual) _______________________________________ _______________________________________ Inhale: Circle arms overhead _______________________________________ Exhale: Forward fold _______________________________________ Inhale: • Come up halfway • Lengthen back Exhale: • Hands to floor • Step back to plank posture, pause Inhale: • Body weight forward onto edges of toes • Pelvis slightly above shoulders Exhale: • Lower halfway through triceps push up • Inhale: • Spinal extension • Roll tops of shoulders back Exhale: • Step to plank • Lower through push up • Back to plank • Micro-bend in knees • Downward Dog Inhale, open mouth exhale END POSITION: DOWNWARD DOG © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 15

Segment 3 Weakest Links Identify the weakest points in the body Turn Weaknesses into Strengths Create more balance in Body and Mind The third segment, the “Weakest Links”, is inspired by the quote “An organization is as strong as its weakest link”. This principle is transferable to the human body. Our body is only as strong as our weakest link and commonly this includes both our core and balance, which are interdependent of each other. This segment focuses on how to access core strength and use it to find overall balance. It is designed to build on the previous segment’s focus on developing joint mobility and stability by now practicing creating balance between the two.

JOGA LEVEL | Certification Manual SEGMENT 3 Dynamic/Static Core Strengthening 1 JOGA Points: Mechanic of the hand is used to build strength in the pectoral lines. Designed to work on shoulder stabilizers and core stabilizers. START POSITION: PLANK Teaching Tips: From PLANK: 1. Draw front of pubis bone up toward lumbar • Re-cue the core spine, front ribs pull to back of spine, lengthen • Come down to forearms one at a time sternum forward • Interlace fingers • Squeeze fingers and palms together, pressing 2. Hovering knees off the floor 3. Lower knees to floor if necessary to avoid down into floor • Relax fingers and palms, notice the change in excessive load on lower back body, repeat Inhale: Heels of hands part Lift hips up to Downward Dog Exhale: Squeeze heels of hands together and bring chin past knuckles Repeat 5 times • Lower to forearm plank • Hold for 3-5 breaths OPTION 1: Stay here OPTION 2: • Bring chin past knuckles and shift bodyweight forward, pressing into floor with forearms • Bend knees COMING OUT OF OPTION 2: • Extend legs • Bring bodyweight back to center COMING OUT: With one hand at a time, come back to straight-arm plank as level as possible Inhale: Stay, option for core flow Exhale: Downward Dog Inhale, open mouth exhale END POSITION: DOWNWARD DOG © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 17

JOGA LEVEL | Certification Manual SEGMENT 3 18 Toe Balance JOGA Points: Builds strength in feet while maintaining posture stability START POSITION: DOWNWARD DOG From DOWNWARD DOG: • Walk hands back towards feet • Bend the knees Inhale: • Flat back • Bring hands to crease of hips • Dig into heels coming up, bending knees • Engage core • Come up standing • Bring arms out in front shoulder height • Palms face down • Inhale come onto balls of feet, spread your fingers • Re-cue core, breathe and balance, hold OPTION 1: Stay here OPTION 2: • Bend knees, keeping back of spine long • Stay high on balls of feet Hold 3-5 breaths COMING OUT: • Stand up slow and controlled Inhale: Reach arms overhead, palms facing forward Exhale: Relax heels to floor Inhale: Stay Exhale: • Forward fold • Walk hands forward into Downward Dog END POSITION: DOWNWARD DOG © Copyright 2016 The JOGA Company Ltd. | JANA WEBB

JOGA LEVEL | Certification Manual SEGMENT 3 Toe Balance (Continued) JOGA Points: Builds strength in feet while maintaining posture stability Athletic Benefits and Contraindications: _______________________________________ _______________________________________ _______________________________________ _______________________________________ Teaching Tips: 1. Back of the mat 2. No hesitation 3. Draw front of pubis bone up toward lumbar spine, front ribs pull to back of spine, lengthen sternum up 4. Imagine sliding down a wall 5. Still on balls of feet © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 19

JOGA LEVEL | Certification Manual SEGMENT 3 Eagle Warrior JOGA Points: Promotes breathing into back ribs which creates memories of difference places to access breath. This increased breath capacity can be used to improve endurance or if cramping occurs. START POSITION: DOWNWARD DOG From DOWNWARD DOG: Exhale: • Step right foot towards right thumb • Plant sole of left foot onto floor at 45 degrees • Hips square to front • Tuck in pubis and ribs • Reach sternum forward • Lift torso upright • Reach arms out to shoulder height • Bring left arm under right arm • Get as high onto the arm as possible • Crawl hands toward shoulders or shoulder blades • Feather the fingers against shoulders • Press fingers into shoulders • Hold 3-5 breaths • Move elbows away • Arms go up • Squeeze elbows into each other, spread fingers Note: men usually have well-developed pectoral and shoulder muscles. If so, they can stay here Check in: • If more range of motion exists, lift elbows up • Release fingertips • Bring forearms together • Wrap arms once or twice © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 20

JOGA LEVEL | Certification Manual SEGMENT 3 Eagle Warrior (Continued) JOGA Points: Promotes breathing into back ribs which creates memories of difference places to access breath. This increased breath capacity can be used to improve endurance or if cramping occurs.. Begin movement: Athletic Benefits and Contraindications: Exhale: _______________________________________ • Push into back heel _______________________________________ • Fold forward, pubis bone in, front of ribs in _______________________________________ • Flex into upper spine at the end of the exhale _______________________________________ Inhale: • Push into front heel and engage glutes • Lift torso back up Repeat 3 times Pause at top END POSITION: EAGLE WARRIOR © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 21

JOGA LEVEL | Certification Manual SEGMENT 3 Eagle JOGA Points: Promotes blood circulation within joints Benchmark: Internal rotation of joints and back fascial line STARTING POSITION: EAGLE WARRIOR Teaching Tips: From EAGLE WARRIOR: 1. Knee in front of hip • Come to ball of back foot 2. Foot remains dorsiflexed • Bend into both knees 3. Draw front of pubis bone up toward lumbar spine, • Use core strength • Drive back leg up and extend bottom leg front ribs pulled to back of spine, lengthen sternum up • Pause here • Find balance • Dorsiflex left foot and bend bottom leg to sit deep, hold • Lean forward and flex spine • Internally rotate top femur • Cross top leg high over bottom leg • Press lateral side of foot to shin • Lift pelvic floor • Recue • Hold COMING OUT: • Release arms to sides shoulder height • Palms face floor • Push into bottom foot • Use core to drive top knee in front of hip • Come to standing on straight leg • Find balance END POSITION: BALANCING ON ONE LEG Athletic Benefits and Contraindications: 22 _______________________________________ _______________________________________ _______________________________________ _______________________________________ © Copyright 2016 The JOGA Company Ltd. | JANA WEBB

JOGA LEVEL | Certification Manual SEGMENT 3 Moving Airplane Balance JOGA Points: Builds strength in standing foot. Core and breath integration for balance while practicing peripheral vision. Movement is designed to practice maintaining the integrity of the kinetic chain in terms of posture while moving across the different spatial planes. START POSITION: BALANCING ON ONE LEG Exhale: • Rotate to opposite side of back leg From BALANCING ON ONE LEG: • One hand lowers, other reaches up to ceiling, maintain • Press into standing foot • Keep arms extended and fingers spread wide should stabilization • Extend top leg forward so it is straight • Gaze down for balance • Foot is dorsiflexed • Find core Inhale: • Come back to centre Hold 3-5 breaths • Airplane balance • Hips square Begin movement: • Bring bodyweight forward into Airplane END POSITION: AIRPLANE BALANCE • Press into ball of foot • Hinge at hips coming into Airplane posture Teaching Tips: • Hips square to floor 1. Draw front of pubis bone up toward lumbar spine, Hold 3-5 breaths front ribs pull to back of spine, lengthen sternum up Begin Rotation 1: 2. Top leg stays straight and skims the mat as it moves Exhale: back into hip extension • Bend standing knee • Open hips and shoulders to same side as back leg 3. Always rotate first to the side that “opens” the hips • One hand lowers, other reaches up to ceiling, maintain 4. Rotation 2 is more focused on thoracic spine rotation shoulder stabilization • Gaze down for balance Inhale: • Come back to centre • Airplane balance • Hips square Begin Rotation 2: © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 23

JOGA LEVEL | Certification Manual SEGMENT 3 Flexed One Leg Balance JOGA Points: Builds strength and bone density on standing foot START POSITION: AIRPLANE BALANCE Teaching Tips: From AIRPLANE BALANCE: 1. Eventually hands and forearms wrap behind leg • Point back toe 2. Can keep micro-bend at knee if it tends to • Exhale • Bend bottom knee hyperextend • Brace knee with both hands • Pause • Lean chest forward while maintaining length in spine • Draw lowest rib toward thigh • Walk down to shin while extending leg • Point back toes more and extend back leg up • Hold COMING OUT: • Bend deep into bottom knee • Lower hands and back foot to floor • Crawl front foot forward between hands • Use core to step back foot towards back of mat END POSITION: LOW LUNGE Athletic Benefits and Contraindications: 24 _______________________________________ _______________________________________ _______________________________________ _______________________________________ © Copyright 2016 The JOGA Company Ltd. | JANA WEBB

JOGA LEVEL | Certification Manual SEGMENT 3 Runners Lunge with Quad Stretch JOGA Points: Creates compression in front hip flexor while stretching the quads and hip flexors of back leg. Opens across front shoulder. START POSITION: LOW LUNGE Athletic Benefits and Contraindications: From LOW LUNGE _______________________________________ • Bring back knee to floor _______________________________________ • Two fists palms facing each other to inside of front knee _______________________________________ _______________________________________ (fists shoulder width apart) • Right tricep pushing into right knee Teaching Tips: • Back toes stay curled under • Recue 1. Stretching arch of foot • Hold 3-5 breaths 2. If knee and/or hips are restricted, stay here 3. Balancing weight above knee cap Check in 4. Option to move hand to ankle and dorsiflex foot 5. Same as option 1 OPTION 1: Lift knee off floor, stay here OPTION 2: • If range of motion permits, bring back knee back to floor Weight shifts forward • Right hand moves to stabilize right knee • Left arm reaches forward shoulder height • Internally rotate left shoulder • Reach left arm behind to grab ankle of left foot • Hold 3-5 breaths, plantar and dorsiflexing the foot COMING OUT: • Engage back hamstrings and slowly release left foot • Bring fingertips to either side of front foot • Pause • Let hips stay heavy • Lift back knee up off floor extending the leg Hold 3-5 breaths END POSITION: LOW LUNGE © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 25

JOGA LEVEL | Certification Manual SEGMENT 3 Hamstring Stretch JOGA Points: Stretches back fascial line while maintaining a balanced position. Opens front of wrist when lifting and wrapping around front toes. START POSITION: LOW LUNGE Athletic Benefits and Contraindications: _______________________________________ From LOW LUNGE: _______________________________________ • Hands below shoulders, naval pulled in _______________________________________ • Lift hips up and back _______________________________________ • Walk fingers back below shoulders • Knees micro-bent Note: Start Second Side of Segment 3 from here • Square hips Dynamic/Static Core Strengthening 2 > Toe Balance • Lengthen spine by dragging finger tips Knees Together backward and reaching sternum forward Teaching Tips: • Hold 3-5 breaths 1. If range of motion allows 2. Toes at wrist crease Check in: Start to lift front toes up towards ceiling 3. A lengthened spine will help achieve a more • Ground into heel • Lengthen spine more intelligent stretch in hamstrings OPTION 1: Stay here OPTION 2: • Right leg straight with micro-bend • Reach same hand to front leg over foot and draw toes toward body • Maintain flat back • Draw ribs to midline • Reach sternum forward • Keep spine from rounding • Shoulder blades drawing together Hold 3-5 breaths COMING OUT: • Slowly release foot • Pubis in • Bend front knee • Step back to plank Inhale, open mouth exhale END POSITION: PLANK © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 26

JOGA LEVEL | Certification Manual SEGMENT 3 Dynamic/Static Core Strengthening 2 JOGA Points: Stretches back fascial line while maintaining a balanced position. Opens front of wrist when lifting and wrapping around front toes. START POSITION: PLANK Teaching Tips: 1. Draw front of pubis bone up toward lumbar From PLANK: • Find core spine, front ribs pull to back of spine, lengthen • Bring forearms to mat one at a time, right then left sternum forward • Come back to high plank one hand at a time, right then left 2. Creates balance and avoids compensations Other Side • Alternate • Bring forearms to mat one at a time, left then right • Come back to high plank one hand at a time, left then right • Keep back as level as possible Repeat alternating sides 3 times • Hold forearm plank 3-5 breaths • Push forearms forward • Pull forearms back • Feel the effect this has on the body • Come back to plank JOGA CORE FLOW Inhale: • Bodyweight forward onto edges of toes • Pelvis slightly above shoulders Exhale: Lower through push up Inhale: • Spinal extension • Roll tops of shoulders back Exhale: • Step to plank • Lower through push up • Back to plank • Micro-bend in knees • Downward Dog END POSITION: DOWNWARD DOG © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 27

JOGA LEVEL | Certification Manual SEGMENT 3 28 Toe Balance Knees Together JOGA Points: Strengthens the adductors. Works on internal rotation of hip joint while maintaining postural stability. START POSITION: DOWNWARD DOG From DOWNWARD DOG: • Walk hands to back of mat • Bend knees and take hands to hip crease • With flat back come to standing • Recue the core and reach arms out to in front at shoulder height • Draw arms back into shoulder sockets Inhale: • Squeeze inner thighs and bring knees together • Come onto balls of feet • Find core, breathe and balance • Hold 3-5 breaths OPTION 1: Stay here OPTION 2: • Find core & sit back and bend deep into knees • Shoulders move back • Torso upright • Squeeze adductors • Lift higher onto balls of feet • Hold 3-5 breaths COMING OUT: • Push into feet to straighten legs • Let knees open • Inhale: Reach arms overhead, palms face forward • Exhale: Relax heels to mat and forward fold • Inhale: Realign the spine up halfway • Exhale: Plant hands and walk forward into Downward Dog Note: continue second side of Segment 3 from here Eagle Warrior > Eagle > Moving Airplane Balance > Flexed One Leg Balance > Runners Lunge with Quad Stretch > Hamstring Stretch © Copyright 2016 The JOGA Company Ltd. | JANA WEBB

JOGA LEVEL | Certification Manual SEGMENT 3 Toe Balance Knees Together (Continued) JOGA Points: Strengthens the adductors. Works on internal rotation of hip joint while maintaining postural stability. Athletic Benefits and Contraindications: _______________________________________ _______________________________________ _______________________________________ _______________________________________ Teaching Tips: 1. Ending in forward fold 2. Imagine you are holding something down with your hands 3. Squeeze to fire the adductors 4. If knee joints feel safe 5. Tuck tailbone under, draw pubis bone towards back of spine, squeeze rib cage in, sternum forward © Copyright 2016 The JOGA Company Ltd. | JANA WEBB 29