Hatha Yoga & Practicum

Progreso del Módulo
0% Completado

Hatha Yoga Recovery Asanas
Recovering the Calm

The goal of the final postures is to allow the organic body to recover, bringing the blood back to the limbs which have been working hard.
Organs and the intestines receive an extra amount of blood and lymphatic fluid that have been lost throughout practice. We calm the residual tension of the practice.
The intention of these asanas is for the organs to oxygenate and rest by using the subtle body to direct the conscience within.
To obtain the positive effects of this sequence by holding the pose for a longer period of time.
Time period could range from 15-20 breaths or up to 50 breaths and a period of 30 breaths for the final asana. We avoid tension, pain and over-effort.

Recovery Postures and different Schools:
In the Schools of Anusara and Iyengar, these asanas are practiced with the help of elements: blankets, cushions, belts, chairs, the wall, etc., in other Schools like Asthanga or Sivananda these postures are generally done without the use of external elements.
These asanas are considered recovery or tonic asanas because they allow the recovery of the Prana, blood, lymph and vital fluids to circulate which enrich all the organs and intestines. the glands recover, the nervous micro-tension accumulated in the practice is softened, the mind calms down and the nervous system quietens.


General Principles of the Recovery postures:

  • Conscious delivery of the first Dynamic “Tune to the inside” as far as possible.
  • Keep the integrity of the posture from the inner silence
  • Connect sensitive nerves with motor nerves
  • Soften the organic interior
  • Monitoring the asanas so that the “dial”of the attention becomes subtler
  • Remain in silence to hear little changes
  • Connect with the inner brightness, let that conscience expand itself during the practice
  • Use the necessary muscular tone to keep the base well integrated
  • Do not collapse the body, keep the general shape of the posture
  • Keep the breath attentive and alert, direct the force of Prana to organs and intestines
  • We come out of the asana slowly and consciously
  • We make soft transitions between the asanas

Final Relaxation
Hatha Yoga Pradipika 1.32, states that “the complete laying on the back like a corpse is called Savasana, with this asana, the fatigue caused by other asanas is eliminated, it also promotes mental calmness”.

Enter the other side of the mirror: It is considered the recovery posture by excellence, which invites us to thoroughly relax the body limb by limb, calming down and silencing the mind, learning to be a neutral and silent observer.
We learn to expand ourselves in the ample space of the Akasha, pure conscience.
This is the posture of surrender and giving over. Shavasana is a posture of surrender and celebration to go back home, all achievement goes back to the Creator, it is an offering of life. When emptying ourselves completely, the conscience takes us back, fills us and again we die and are re-born in each practice.

General instructions Practice the verbalization of the following instructions with several people AND write down the results. Use the proper elements for the relaxation that your criterion indicates.

  • Your back on the floor, forming, with arms in alert, the natural curves pressing with the hips, scapula and occipital bone.
  • Consciously stretch your legs, one by one, keeping them micro-flexed, generating an angle slightly smaller than 45 º.
  • Touch the pubis with your hands, let it slide down slightly below the navel’s angle.
  • Connect all your organic interior up to the inferior edge of the jaws.
  • Stretch your arms one by one leaving the Palms active looking towards the body.
  • Adjust the trunk and limbs symmetrically.
  • Inhale deeply and in the exhalation, quiet and long, let the legs, arms and occipital edge go.
  • Upper eye lids descend towards the lower ones, letting go the eye balls resting them in the eye sockets. Eliminate all tension from the face, cheeks, lips, forehead, scalp.
  • Relax the brain detaching it from the cranium.
  • Relax the throat, tongue, digestive tube, organs and loosen the intestines.
  • Relax each muscle of the body, loosen the flesh and feel the body on the floor.
  • Assist the first moments of the relaxation with ample and conscious breath.
  • Breath becomes more regular and soft, avoiding distraction of the mind.
  • Surrender consciously and deliberately to the ample space of the Conscience, open yourself to the Spirit.
  • Remain in total serenity for 5 to 10 minutes.

Exit the Asana slowly: a) open your eyes, b) move hands, c) move feet, d) breathe a bit deeper, e) bend your knees one by one, f) turn to your right, g) remain for a moment in the fetal posture, h) get up pressing the floor with your left hand and rounding the back.
Sit down and reflect in the light of silence: Remain seated for a moment to feel the final sitting posture…calm in your brilliant space, the fruit of Samadhi.

The Art of Sequencing: 5 Elements
The creation of a well balanced sequence is one of the most creative tasks that a teacher may have, it is the task of recreating poetry in movement, it is like a kitchen recipe, as Meghan Currie would say: “To choose the adequate ingredients and mix them up to make a delicious dish”.
1st Element “Earth” Center yourself Serenity Concentrate

  1. Welcome your students:
Sitting or laying use props and supports if necessary for the initial pose in case the class demands it, excellent way of centering, disconnecting and softening internally. (1 Element)
Small verbal or manual adjustments for the pose where we present the theme which will serve as guide for the class, introducing the proper breathing, we do the invocation and a short meditation.
  1. Opening and heating:
Awaken the body to the movements of feet or on the floor, soft alignments of limbs and their correction points (six corners). Shoulders and hips. Soft breathing exercises, heating-up of joints (not common). Exercises in couples, simple postures on the floor.

2nd Element “Water” flow & dynamic Move steadily and continuously

  1. Surya Namaskar (Sun Salutation):
Ancestral sequence of praying with the body, awaken the conscience of movement and breathing (vinyasa). Each movement is associated to an inhalation or an exhalation. Find the type of Surya Namaskar which suits the type of class that you are giving, from the softest and most organic ones where we repeat several times and we associate it with the breath, up to the most dynamic and acrobatic ones where jumps and intense muscular strength exercises are included.
You may also start with a soft Surya Namaskar as heating-up and then make it more and more complex and funny. We can finish with one minute of Uttanasana (flexion forward) or any of its variations to calm down the heart and go back to our centre.
    Inspiration Theme Excellent moment to introduce the dynamic aspects of your theme.
  2. Invigorating aspects:
With the body properly dynamised and a melodious breathing, we introduce: abdominals, more difficult transitions, body toning on the 4 supports, dolphins, working arms and abdominals, serving in this way the Second element (toning and concentrate energy) before the imminent opening of the preceding asanas.

Introduce Standing Poses

  1. Standing Poses:
Iyengar, Shivananada, Anusara, Ashtanga, Jivanmukti and others use these Group of postures as an introduction to asana. This is the traditional way of starting a sequence of asana (depending on your experience you may vary this to other postures). They give us centre and root while working muscular potency of legs and feet and their proper relationship with the pelvic rim, they discharge and move the blood, Align the pelvic structure and give a good opening to the hips.
    Biomechanics This is a good moment for introducing biomechanics actions, back leg inner rotation, front outer rotation etc.
    3º Element “Fire” Expand heat up toning and stretch
  2. Standing balances, arches or flexions:
Balances are more refined asanas where we eliminate one element of support (one leg), in this way we awaken the nerve endings of the body around the joints and when used correctly, gives us relief and coolness to the first section of the class (more earth and grounding). When investigating with aerial elements, we can play with equilibrium work in couples and/or use props (wall or belts).
    Inspiration theme Connect the inspiration theme of the class, especially when expressing arms and hands, as a blooming result of an asana in its maximum beauty.
    Optional In some standing equilibrium asanas, we create great extensions or flexions, introducing these will depend on your own knowledge of them and the ability of your students to assimilate them.
  3. Balance on the arms, hands or forearms:
Core It is necessary that all the elements mentioned above have been put into practice including good shoulder and hip opening (4 corners), it is a good idea to practice abdominals before these balances in order to increase muscular strength and the Keeling of isometric tone, as well it is good before balances to practice Face.Down Dog or Uttanasana as a preparation for the increase of blood pressure in the head. Adho Muka Vriksasana (posture on the hands), you may use elements like the wall to introduce the students to this work.
  4. Neutralizers and beginning of floor postures:
Postures of assimilation like the frog (Mandukasana), the child (Balasana), the lay down hero (SuptaVirasana), etc…
    Theme calm down after the intense work of the balancing poses and give us a second opportunity to assimilate an inner pulse, excellent opportunity to refresh the introverted aspects of the inspiration theme.
  5. Stretching the quadriceps:
A section of asanas which neutralise the intense postures and the excess of muscular contraction in legs and hips. They are good to prepare the opening of the groins and the back-bends. They are fun and help us to express plenitude in the asana (in a transition which takes us nearer to the floor poses). 
The multitask posture monkey twist is a good example of this, the variations of the alert pose are, Hawaian fire, half frog (Bakasana), Laying hero (Supta Virasana) using a blanket prevents the majority of students from injuries or over-stretching of the lateral ligaments… variations of Anjaneyasana (Hanuman’s mother) are beautiful expressions. We can also include Royal pigeon (Raja Kapotanasana) and its basic or advanced variations (mermaid). 9.bis (Opcional) Continuation: In this section, we can go up on our feet once more, to stretch the quadriceps in balances with Ardha Chapasana (the sweet cookie) or Natarajasana (dancing Shiva). This option creates a lot of dynamism and also surprises the students’ minds, as of course they want to sit down and start the sitting sequence, where the body has got more elements of support and the asanas are quieter and prolonged.
    Introducing Floor poses
  6. Hip openings and simple postures on the floor: Introduction to the floor postures with review of the actions which create a good base for us, the muscular actions serve as a Vehicle to sit properly, and can be applied not only to simple floor poses such as Dandhasana (the stick) but also to deeper hip openers.
    Biomechanics good technical knowledge of a)toning, b)expansive and c)microflex accions will prevent injuries from hyper-extensions, protect the ligaments and the joints, focusing the “stretch” in the central (ventral) body of the muscle, not in its extremities.
    Use of props A simple way of knowing if a student will need blankets in a hip opener is to see the lumbar curve in a simple posture on the floor like Dandhasana (the stick), if the student is not capable of curving the back in the sitting position, ask him/her to take one or two blankets, you may introduce the use of elements like blankets or blocks any time throughout the class as it is very comfortable when we are going to lengthen the time in the asana in some simple poses like Janu Sisrsasana (knee-head) or basic twists where we really root our sitting position like in Marichasana I (the sage)
  7. Intense hip openings with leg extensions:
Exclusive section for advanced students which may be understood and digested with simple variations and use of props for the more basic classes. Advanced examples: I Love New York (sage Bishvamitra), Surya Yantrasana (the Sun clock), Akarna Dhanurasana (the Archer), Yoga Nidrasana (Yoga of Dreaming). As intermediate examples: Raja Kurmasana (Royal Tortoise), Krounchasana (Heron), Eka Pada Raja Kapottasana (Royal pigeon), with the help of blankets and belts if necessary.
  8. Vinyasa Balance on the hands (optional):
After the hip openings and before the extensions we have to activate torso and arms, we fill ourselves with yogic fire again making a small curve of general activity. An example of this is (sequence): face down dog, scorpion tail (with hands well rooted and shoulder activation), wild posture, little frog or child (relax). This is a good moment to introduce Chakorasana (Chakora Bird), Vashistanasana (sage Vashista)..
  9. Intense Balance on the hands (optional): This section may be introduced while we do hand stands, if you are going to focus on that theme that day. This is probably the most cherished section by the male students as the postures develop and require great strength in hands, arms and abdominals. They require a lot of skill in executing them (acrobatic skill) and they are one of the most beautiful asanas to contemplate as an example of self-improvement. They represent the capacity of a person to move in a balance posture and of supreme elegance (tolerance in difficult situations in life).Peak pose You Could organise the class so that one of these postures is our summit ( our most advanced asana) for that class. These asanas may be taught mixing them with Vinyasa and acrobatics, for example: Adho Muka S. jump and ,a) Ashtavakrasa (8 torsions), b) Eka Pada Bakasana (balance on one leg), c) Eka Hasta Bhujasana (one leg over the shoulder), d) Parsva Bakasana (lateral crow), e) Kukkutasana (cucu bird), f) Titibasana (dragonfly) as examples of advanced asanas. Bhujapidasana (shoulder-pressure), Bakasana (crow), Tolasana (the balance scale), as simpler examples.
  1. Soft and more intense Extensions:
We are at the climax of the class, the body is perfect and prepared, we make a softer extension: Danurasana (the arch), Ustrasana (the camel), Bhujangasana (the cobra), Urdhva Mukha S. (up facing dog), Shalabasana (the grasshopper), Urdhva Danurasana (the bridge).
    Use of props Various openings of the dorsal area with use of props, chairs or elements for those who need them, this will give them the same feeling of a great opening without the difficulties of the yoga asanas.
    Extensions can also be sequenced, for example: Urdva Danurasana always preceded Setu Bandha (bridge), as it is a mate which disciplines the “six corners”, preparing the body where it needs strength in the feet and legs and their correct actions. Other great extensions are: Kapottasana (pigeon), Laghu Vajrasana (small thunder), Anjaney Rajakapotasana (Hanuman’s Mother Dove), Dwi Pada Viparita Dandasana (the stick with two legs, inverted), Ekapada Dhanurasana (arch one leg).
    Pair work In this section, we can introduce with success the cooperation am-ought, very gratifiyiyng for the students, working in pairs in simple extension, asanas like Ustrasana (camel) or more advanced Drop Back (fall back).
    4th Element “Air” Restorative breathe in breathe out in to asana and recovery
  2. Recuperation:
The extensions are very demanding for the students, so you must reserve time for recuperation. After the extensions, it is advisable that you give a very soft counter-posture like Balasana (the child), Mandukasana (little frog) or even Shavasana (the corpse).A very effective option is to use gravity to extend the column without compressing it like Uttanasana.
    Theme this is another good moment to reintroduce the more peaceful side of the theme of the class, for example: if you are talking of the Sun pulsation and on the other hand, the moon, the relaxation postures are more adequate for talking about the moon as a cold and calming energy.
  3. Torsions or Twists:
We massage the spine and re-balance. This choice of asanas after the extensions is more of the Anusara and Iyengar Methods. You may create a sequence with this if you wish.. You start by the simplest asanas: Ardha Maschendrasana (sage Maschendrasana), Marichasana I (sage Marichasana) and you go on with others more complex asanas, making sure that the student does not loose the root
    Props active lumbar curve by using blankets when needed, commonly among males with a well toned and strong body and little range of movement in the waist circuit.
  1. Special and Restoratives:
Focusing ourselves in specific parts of the body like the hips in Agni Stamba (the log with the fire) ,sealing energy as in Gomukasana (calf face), we lie down and balance the legs as in Supta Padangustasana (laying stretch)
    Props with or without elements such as the belt, blocks or blankets. Soft and pleasant openings such as Suchirandhrasana (eye of the needle).
  2. Flexions or Bends:
These asanas are the traditional counter postures for the strong extensions. They calm, quieten and cool, they give back the axial symmetry to the body.
The simplest would be Uttanasana (frontal flexion) where we use the same gravity law to help extend the lumbar, similarly Parsvottanasana (strong flexion) where we add lateral sensitivity when alternating the legs on the floor. Janu Sirsasana (knee-head) is the universal pose by which we can start this section, Paschimottanasana (western stretching) the one normally used by Iyengar, Ashtanga and Jivamnimukti, or more advanced Parivritta Janu Sirsasana (knee head in torsion), Marichasana I (sage).
    Biomechanics As in the section of the sitting poses, the key actions are oriented to keep the base of the asana very well rooted and to extend from there with good quality of toning and expanding energy; attention to the lumbar curve as it tends to remain backward rounded, diminishing the potential of the asana.
    Conclude the dynamic section
    With a symmetrical cooling posture. Paschimottanasana (west stretch)
    With an Hip-opener like pigeon pose. Kapotanasana
    5º Element Ether “Spacious Soothing” Recovery & softening
  3. Recovery asanas section: 
This section is considered separate from the rest and as a part of a process of cooling down with very noticeable therapeutical effects, in Ashtanga they are called “finishing poses”.
    Sirsasana and variations: In the Anusara and Iyengar schools, Sirsasana is added before the shoulder stands. Head stands which demand blood pressure may be prepared with Face down dog or Uttanasana.
Biomechanics If we start this section with this posture, we need time to calm the effects of this asana as it excites and can actually cause insomnia if practised late in the evening, more so than extension poses. We require shoulder stand asanas and the rest to calm the body. We can introduce variations in this section, with chairs or Inversions with ropes according to the Iyengar School.
    Sarvangasana and variations: They calm and cool down the mind bringing back the blood to the interior organs; when introducing Sarvangasana, we can do flexions as counter pose of extension such as Halasana (plough), Urbha Paschimottanasana without the use of the flexions (section 18).
  1. Shavasana:
Shavasana is the corpse, and this is an excellent moment to introduce your narrator skills of beautiful images, a sequence of 10,9,8….up to 0, a classical type of relaxation, you go to each part of the body, starting by the feet, relax, legs, relax……etc. This is an excellent moment to give the last vision of the theme of the heart and let the students have a moment of intimacy and recovery at all levels, nervous system endocrine system blood recovery. Wait few minutes to calm and recover from the deep effects of the new blood wash of the organs and guts.
  2. Meditation:
This is the farewell posture, some moments of meditation where we can introduce the students into a more mystic world of the inner quest. This is a very important section in which the student may enter in interior silence easily. Create a proper climate to align from the central channel the tree volumes of the body, torso hips and head. In the Anusara Method, meditation is given at the beginning, as in the ancient Tantra schools, and relaxation afterwards. In my personal opinion, at the end of a session of asana, the body finds quick recovery in Shavasana, a few minutes of meditation before the corpse can help your students feel the rising energy of the awakened Shakti.

  3. Notes:
The 21 steps of sequencing is a general guide which you should master to perfection, if you wish to, later on, make variations or Express your creativity. It can help you see the second part of the 300h advanced training ,up to complete the 500, sequencing, as special types of sequences with a specific focus need to have the knowledge of the deep relationship between the asanas and their various effects. This guide will be for a class of intermediate level of Hatha Yoga with Sequence Vinyasa. Use this guide up to the standing poses and from there onwards, you may take different directions in a specialised class, remembering the elements of the other points.

Rocket Yoga

Larry Schultz created the Rocket routine, a series of postures based on a modification of the traditional Ashtanga Vinyasa Yoga Primary and Intermediate series, to renew energy and vitality in the body.
Larry says, ” The rocket is designed to wake up the nervous system and feed it the precious prana it craves while promoting a spirit of change and freedom in the practice”.

Larry designed an asana sequence that would invigorate and strengthen students by offering advanced postures to beginners from the start of the practice. By offering modifications and methods to build the postures from the ground up, Rocket practitioners have become some of the strongest in the yoga community. This allows the Ashtanga Vinyasa Yoga method to be accessible by the general populace and even those who may have structural disabilities who would otherwise not be able to practice traditional Ashtanga Vinyasa Yoga methods.

The Rocket routine are revisions of the traditional Ashtanga series that remove the hierarchy of postures and gives the student the inspiration on to their own creative process, their bodies limitations and strengths while still honouring the core values and teachings of this ancient practice.
The structure maintains that of the Ashtanga Vinyasa, consisting of a warming up, after which poses continue in the standing poses, seated poses and ending with the traditional closing series.

What makes the Rocket unique?

  • Full of back bending and spinal twisting, this uplifting sequences of postures has gained global recognition as a feel good experience that opens the body and clears the mind.
  • The Rocket breaks though common areas of tension and energy blockages, combating tendencies towards stagnancy and resistance in the body.
  • Frequent handstands and arm balancings keep the energy levels high and encourage students to connect to their inner power and change their world view.
  • The playful and upbeat Rocket routine is the perfect counter to the soothing forward bending of the Primary Series.
  • This routine creates and energy peak in the cyclic rhythms of the practice sequences.
  • Accesible to all levels, the Rocket routine can give modifications to beginners and variations that challenge even de advanced asana student allowing the benefits to be felt by all.
  • Considered an all inclusive practice the Rocket routine can introduce the vigorous practice if the Ashtanga Yoga to the masses. Allowing access to the benefits of these postures without requiring any fears of flexibility or strength.

Kundalini Yoga

Kundalini yoga is known as the Yoga of Conscience. It is a dynamic and vital type of yoga, in which all aspects of the human being are treated and worked, capable of provoking a deep transformation externally as well as internally. It consists in the practice of simple techniques which everybody may execute, no matter his/her physical conditions or age. It is a combination of pranayama, asanas, sounds, chanting of mantras and meditation. All that contributes to raise the Kundalini energy in a progressive and controlled manner.

Yogi Bhajan He was born in the North of India in 1929. During his childhood he learnt Yoga with his grandfather and when he was 16 he mastered the techniques of Kundalini Yoga under the implacable mentoring of Master Sant Hazara Singh.
In Punjab University he got the title of Master in Economy, He was a great athlete and public speaker. He got married and he moved with his wife and three children to Delhi, where he worked for the government in customs and taxes.
In 1968 he travelled to U.S.A. and there he clearly declared that his mission was to create teachers and not to gather disciples. And so, he taught openly Kundalini Yoga to the public in general, breaking thus the secret tradition that had surrounded this science during centuries.
In 1969 he founded 3HO (Healthy, Happy, and Holy), a ONG which forms teachers of Kundalini Yoga, but also makes campaigns in favor of the empowerment of women and defense of human rights. He created 17 companies, among them, the most known id Golden temple, a company of healthy food and teas and infusions.
He died in 2004, leaving a legacy of inspiration and knowledge, a guide towards the perfect balance between material reality and spirit, giving tools to live a healthy and happy life.

Kundalini Practice
Sadhana: the same Kriya and meditation during 40 days
. according to kundalini practitioners, 40 days is needed to change a pattern. A practice during 40 days allows that the meditation provokes in the sub-conscience the liberation of limiting thoughts or pattern of behaviour which are obstacles for our personal development.
Sadhana is the practice which must be executed before dawn, as this is the moment of Ambrosia, when the Sun ray towards the Earth is more effective for meditation. In those hours prana is more pure and the body is more receptive for physical cleansing, and besides, there is no noise, so everyday activities do not interfere. It is a calm moment which promotes connection with the Superior Conscience. Sadhana groups are recommended to support the individual compromise in a sacred place where we could support one another.

Starting the practice: tuning
The practice of Kundalini Yoga starts with the chant of Adi Mantra: ONG NAMO GURU DEV NAMO: (I bow to the divine knowledge and creativity, tuning with my inner master)
This simple chant aligns the mind, spirit and body to be alert and strengthen the will so that the practice will fulfil with the intention that we put into it.

Kriya, The Word Kriya means action. It is an action which leads to a complete manifestation the same as a seed leads to a flower, a thought to a reality, a wish to a compromise.
In Kundalini Yoga, a Kriya is the physical part of the practice, a series of postures, breathing and sound which work towards a sepecific result. The practice of a kriya initiates a sequence of physical and mental changes which affect the body, mind and spirit at the same time. There are kriyas that support the liver, the balance of the glandular system, that make you radiant, stimulating the pituitary gland, that increase the flexibility of the spine and much more. Each kriya has a different effect, but all of them work on all levels of your Self.

Chanting of Mantras: Mantras are words or phrases usually in Sanskrit or Gurmukhi (sometimes in English or Spanish), which are recited aloud or internally, rhythmically and repetitively as an object of meditation.
Mantra is sound, vibration. Everything in the universe vibrates and You vibrate. The sages who knew the sound principle created the internalization mantras, because they knew the power that lies behind the word.

Meditation in Kundalini Yoga contains the specific tools and practices which with care and accuracy support the mind and guide you through the use of breath, mantra, mudra and focus. The range and variety of meditation techniques in the tradition of Kundalini Yoga is really extraordinary. Yogi Bhajan tramsmits hundreds of adapted meditations with specific applications. There are meditations to reduce stress, for addictions, to increase vitality, to cleanse the chakras… although there are many styles and approaches for meditation, what differentiates this meditation approach is its practicality. Cleaning the Mind: ” Meditation is a process … in the moment it turns calm, you will be surprised that in a couple of minutes a lot of thoughts will come to you – thought classified as X, thoughts of anger, negative thoughts. If you let these thoughts pass by, that is meditation. All those thoughts that may pass at that moment of your life cannot reach your sub-conscious mind, and they will not bother you again. This cleaning process of the mind is called meditation … it will take three minutes to get these kind of thoughts, and sometimes they will go on bothering you for about half an hour more or so. But, if physically you keep on, the mind finally clams down.

End of the practice: After a deep relaxation of minimum 7 minutes to allow the Nervous System to balance, we go again to a comfortable seated position and we close the session with a nice blessing known as Chant of the Eternal Sun. Chanting or simply reciting it, we dedicate our practice to all those who have preserved and given these teachings. This is a prayer in service to the benefit of all sentient beings.

May the eternal sun illuminate you, May love surround you, And the pure inner light, Guide your path
SAT NAM, True identity

Studying an Asana

Excercise: This is a very useful study which will help you to stabilise a relational sequence among all the asanas, and includes, among others: general points, name of the Group to which the asana belongs to, physical and subtle benefits, misalignments and general instructions.

Name the posture in Sanscrit and translate the name
Virabhadrasana 1, translation: Warrior 1 

To which general type of postures does it belong?
Standing postures

Which are three of its main benefits?
Strengthen the legs
Broadens the hips
It gives us great energy

Describe the base and the exterior base of the posture beginning with the base and working up through the central lines of the body.
From face-down dog, step with the left foot forward keeping the right heel in the air, put your hands to your hips, raise the posterior knee and stretch the leg completely, descend the left thigh up to 90 º. Forward the right hip, make sure that both hips are balanced, forward the coccyx, with the right leg lengthen the sides, move your shoulders backwards and extend your arms infinitely above your head.

Which is the focal point?
The pelvis

Name 2 or 3 most common mistakes in alignment
That the posterior knee is bent
That the hips are not in line
That the lumbars collapse

For each mistake in alignment, indicate a verbal instruction to correct it.
Elevate the back leg and integrate the coccyx with it
Forward the back hip
Lengthen the sides

Name 2 or 3 modifications that you would recommend, for beginners or for more advanced students.
Beginners : a) Hands on hips b) Arms in “cactus”
Advanced: Project arms behind generating a big arch with your back.