SeEsAW

FlOW CHARt

Supplement to The Prasara Primer version 2.0

©2010 Real Creative Health

Ryan C. Hurst, CST Faculty Coach
Jarlo L. Ilano, MPT, CST Head Coach
Andy Fossett, CST Instructor

http://prasaraprimer.com
Seesaw Flow
Beginner, Intermediate, and Advanced Levels

The movements are the same for each level of Seesaw. The primary difference is the
smoothness and grace you can exhibit as you strive for continuous free movement between
the asana.

Section A

Fixed firm pose to child’s pose to rabbit

Section B

Rabbit to wind removing to boat pose

Boat pose to plow to supported shoulder stand

Section C

Shoulder stand to locust to seal.

Seal to peacock to child’s pose to fixed firm pose
Seesaw Beginner Walkthrough

Section A
From the Fixed Firm Pose, lean forward into the Child’s pose. From Child's Pose bring your
forehead closer to your knees allowing the back of your neck to open up and lengthen. Lightly
grab your ankles with your hands and pull up. Your hips will rise up and your back will become
round. This is the Rabbit Pose.

Section
B
From Rabbit Pose, sit back down onto your legs and extend your right leg back behind you.
Now roll to the left, over your left knee, until you lie flat on your back. Finish by pulling your
knees up into Wind Removing Pose.

Exhale and bring your upper body up, while at the same time, straightening your legs and
lifting them up to form a V. Your hands can be down on the ground next to you for support.
This is the Beginner level Boat Pose. Your chest should be up and forward.

Next, Bend your knees and bring your chin towards your chest as you roll backwards.
Straighten your knees and move into Plow position.

Move into the shoulder stand, by bringing your elbows close together to form a good base,
and exhale as you squeeze your hips and keep your legs straight. Go only as far as you are
able to without too much discomfort. If you have to keep a bend at your hips, that’s okay. As
you get stronger, you will have a nice straight line.

Section C
From the Shoulder stand pose, bend your knees in towards your chest and rock forward to sit
up tall with your legs out straight in front of you. Bring your left hand back behind you and
turn your upper body to the left. Turn all the way and lie face down on the ground. You will
now be in a push up position.

Shift your weight onto the right side of your body. Turn your right palm up slightly and place
weight onto the pinky side of that hand. Roll your palm into the ground as you extend your
arm to lift your body up onto both hands. You will be up on the top of your toes.
Next you will reverse the motion on your left side and “screw down” to roll your weight to the
left side of your body. You will be partially lying on your left side, as you place your right palm
down on the ground underneath your right hip. Roll onto your right side and place the palm of
your left hand down under your left hip. Your pinky fingers should be touching. Lift one leg up
high as you think of extending your chest forward and up. Bring the leg down and repeat on
the other side. This is the beginner’s level Locust Pose.

From Locust pose, roll your weight to one side and then the other to free your hands and
place them flat on the ground. Bring your legs up to come about to all fours. You may place
your forehead down on the mat for support as you turn your hands around so that your fingers
point towards your feet. This is the beginner’s version of Seal Pose.

Move into the beginner’s Peacock pose by keeping your elbows in and contract your stomach.
Now, lean your weight forward and extend one leg straight back.

From Peacock, place your hands on the floor in front of you and fold your legs underneath you
to finish in Child’s pose.

Lastly, exhale and lift from your core from Child’s pose to finish the flow in Fixed Firm Pose.
Seesaw Intermediate Walkthrough

Section A
From the Fixed Firm Pose, lean forward into the Child’s pose. From Child's Pose bring your
forehead closer to your knees allowing the back of your neck to open up and lengthen. Bring
your arms back and grab your ankles with your hands and pull up. Your hips will rise up and
your back will become round. This is the Rabbit Pose.

Section B
From Rabbit Pose, sit back down onto your legs and extend your right leg back behind you.
Now roll to the left, over your left knee, until you lie flat on your back.

Finish by pulling your left knee up into one leg Wind Removing Pose. Hold slightly and then
bring both legs up into the pose.

Exhale and bring your upper body up, while at the same time, straightening your legs and
lifting them up to form a V. Bring your hands up off of the floor. This is the Intermediate level
Boat Pose. Keep your chest up and forward.

Next, Bend your knees and bring your chin towards your chest as you roll backwards.
Straighten your knees and move into Plow position. Exhale deeply and drive your buttocks up
towards the sky as you drive your heels back into the floor with straight legs.

Move into the shoulder stand by bringing your elbows close together to form a good base, and
exhale as bend your legs and bring them upwards finally finishing with your legs straight.
Extend your feet towards the sky in order to further open your hips.

Section C
From the Shoulder stand pose, bend your knees in towards your chest and rock forward to sit
up tall with your legs out straight in front of you. Extend your chest outwards and look up at
the sky as you complete the roll.

Bring your left hand back behind you and turn your upper body to the left to finish in a push
up position. Immediately shift your weight onto the right side of your body and push away
from the floor using a 'screw up' push up. You will be up on the top of your toes.
Next, reverse the motion on your left side and “screw down”. Place your right palm down on
the ground underneath your right hip. Roll onto your right side and place the palm of your left
hand down under your left hip. Your pinky fingers should be touching. Lift both legs up
slightly while driving your palms into the floor. This is the intermediate level Locust Pose.

From Locust pose, roll your weight to one side and then the other to free your hands and
place them flat on the ground with your fingers pointing towards your feet. Push into the floor
bringing yourself into Seal Pose.

Bring your knees forward so that you are on all fours. Drive your elbows into your stomach as
you exhale and bring yourself into the Peacock Pose. Make sure to balance yourself by
extending your upper as well as your lower torso.

Place your legs on the floor and return so that you are on all fours. Sit back onto your heels,
turn your hands so that they are facing to the front and extend your arms to the front for
Sleeping Warrior Pose.

Lastly, exhale and lift from your core from Sleeping Warrior Pose to finish the flow in Fixed
Firm Pose.
Seesaw Advanced Walkthrough

Section A
From the Fixed Firm Pose, lean forward into the Child’s pose.  From Child's Pose bring your
forehead closer to your knees allowing the back of your neck to open up and lengthen.  Bring
your arms back and grab your ankles with your hands and pull up.  Your hips will rise up and
your back will become round.  This is the Rabbit Pose.

Section B
From Rabbit Pose, sit back down onto your legs and extend your right leg back behind you. 
Now roll to the left, over your left knee, until you lie flat on your back. 

Exhale as you bring yourself into the Hollow Body Position with lower back in contact with the
floor.

Pull your legs up in to Wind Removing Pose briefly. Exhale and bring your body up.  Bend your
legs and find your balance.  Grab the heel of your right leg and extend your leg upwards.    
Next, bring your opposite leg up into Full Boat Pose. Keep your chest up and forward.

Next, bend your knees and bring your chin towards your chest as you roll backwards into Plow
position.  Exhale deeply and drive your buttocks up towards the sky as you drive your heels
back into the floor.

With legs straight, move into the shoulder stand by bringing your elbows close together to
form a good base, and exhale into the pose.  Extend your feet towards the sky in order to
further open your hips.

Section C
From the Shoulder stand pose, lower once more into Plow Pose and rock forward to sit up tall
with your legs out straight in front of you.  Extend your chest outwards and look up at the sky
as you complete the roll. 

Bring your left hand back behind you and turn your upper body to the left to finish in a push
up position.  Immediately shift your weight onto the right side of your body and push away
from the floor using a 'screw up' push up.   You will be up on the top of your toes.  
Next, reverse the motion on your left side and “screw down”.  Place your right palm down on
the ground underneath your right hip. Roll onto your right side and place the palm of your left
hand down under your left hip.  Your pinky fingers should be touching.  Lift both legs up slightly
while driving your palms into the floor.  Drive your legs high into the Advanced level Locust
Pose.

From Locust pose, roll your weight to one side and then the other to free your hands and
place them flat on the ground with your fingers pointing towards your feet.  Push into the floor
bringing yourself into Seal Pose.

Bring your knees forward so that you are on all fours.  Drive your elbows into your stomach as
you exhale and bring yourself into the Peacock Pose.  Lean forward and place your chin to the
floor as you raise your legs higher in back. 

Lower yourself back into the Peacock Pose. 

Place your legs on the floor and return so that you are on all fours.  Sit back onto your heels,
turn your hands so that they are facing to the front and extend your arms to the front for
Sleeping Warrior Pose.

Lastly, exhale and lift from your core from Sleeping Warrior Pose to finish the flow in Fixed
Firm Pose.
Learning Seesaw Flow
The following two programs are templates you can use to learn this flow.

Program 1 is a plan for learning the flow gradually and at a relaxed pace over the
course of eight sessions.

Program 2 is faster-paced and requires only four sessions to learn the flow.

Choosing a Program
Which program you choose depends on your schedule and goals.

If this is your only training, we recommend using Program 1 and scheduling sessions at any time
that’s convenient for you. You can practice twice a week, every other way, or even daily if you
are careful about getting enough rest.

Program 1 is also a viable option if you play a sport or do other training, but you’ll probably
want to move a little faster so you can begin incorporating Prasara into your regimen and
seeing results. We don’t blame you.

In that case, you could schedule your sessions on off days, during your warmups, or really
whenever is convenient, with the caveat that you get adequate rest and nutrition.

Begin with the Beginner Versions of the Flow

Even if you have experience with yoga, we recommend beginning with the beginner version of
each flow. You can easily step up to the next level once you’ve mastered the basics.

Mind Your Exertion While Learning

Whichever program you choose, you should keep your overall exertion level below 60% while
learning a new flow. This is because training new skills while fatigued results in learning sloppy
form. Sloppy form is the opposite of the smooth and controlled movement we are trying to
develop.

Be sure to take breaks as necessary to ensure that you don’t wear yourself out.

Remember: This is practice. You’ll be able to plug this flow into one of the programs in the
Training Guide when it’s time to workout.
Program 1 - Slow and Steady

Seesaw Beginner, Intermediate, and Advanced

Session #1
What to Do Duration Repetitions
Breathing Exercise 1 (see Course Manual) 5 Minutes

Watch Seesaw Video of the level you are learning

fixed firm pose, child’s pose, and rabbit pose

Practice 1 Minute Each 2 Sets

Refer to the descriptions of each pose in the Course
Manual and study the pictures for proper form.

Seesaw Section A

Perform 3 Sets / 3 Rounds

Watch the video first, then follow along with the
voiceover.

Practice Practice the postures once more. 1 Minute Each 1 Set

Session #2
What to Do Duration Repetitions
Breathing Exercise 1 (see Course Manual) 5 Minutes

Watch Seesaw Video of the level you are learning

wind removing pose and boat pose

Practice 1 Minute Each 2 Sets

Refer to the descriptions of each pose in the Course
Manual and study the pictures for proper form.

Perform Seesaw Section B 3 Sets / 3 Rounds

Practice Practice the postures once more. 1 Minute Each 1 Set

 Session #3
What to Do Duration Repetitions
Breathing Exercise 1 (see Course Manual) 5 Minutes

Watch Seesaw Video of the level you are learning

plow pose and supported shoulder stand pose

Practice 1 Minute Each 2 Sets

Refer to the descriptions of each pose in the Course
Manual and study the pictures for proper form.

Seesaw Section B

Perform 3 Sets / 5 Rounds

Watch the video first, then follow along with the
voiceover.

Practice Practice the two postures once more. 1 Minute Each 1 Set

Session #4
What to Do Duration Repetitions
Breathing Exercise 2 (see Course Manual) 5 Minutes

Watch Seesaw Video of the level you are learning

locust and seal pose

Practice 1 Minute 2 Sets

Refer to the descriptions of poses in the Course
Manual and study the pictures for proper form.

Perform Seesaw Section C 3 Sets / 3 Rounds

Practice Practice the two postures once more. 1 Minute Each 1 Set

Session #5

What to Do Duration Repetitions

Breathing Exercise 2 (see Course Manual) 5 Minutes

Watch Seesaw Video of the level you are learning

peacock pose

Pracice 1 Minute 2 Sets

Refer to the descriptions of peacock pose in the
Manual and study the pictures for proper form.

Perform Seesaw Section C 3 Sets / 3 Rounds

Pick the four postures you have the most difficulty

Practice 1 Minute Each 1 Set
with and practice those four postures again.
 Session #6

What to Do Duration Repetitions

Breathing Exercise 3 (see Course Manual) 5 Minutes

Watch Seesaw Video of the level you are learning

Seesaw Sections A and B

Perform 3 Sets / 3 Rounds

Watch the video first, then follow along with the
voiceover.

Pick the four postures you have the most difficulty

Practice 1 Minute Each 1 Set
with and practice those four postures again.

Session #7

What to Do Duration Repetitions

Breathing Exercise 3 (see Course Manual) 5 Minutes

Watch Seesaw Video of the level you are learning

Seesaw Sections B and C

Perform 3 Sets / 3 Rounds

Watch the video first, then follow along with the
voiceover.

Pick the four postures you have the most difficulty

Practice 1 Minute Each 1 Set
with and practice those four postures again.

Session #8

What to Do Duration Repetitions

Breathing Exercise 4 (see Course Manual) 5 Minutes

Watch Seesaw Video of the level you are learning

Seesaw Full Flow

Perform 3 Sets / 3 Rounds

Watch the video first, then follow along with the
voiceover.

Pick the four transitions you have the most difficulty 1 Set of 2
Practice
with and practice. Repetitions Each
Program 2 - Quick and Ready

Seesaw Beginner, Intermediate, and Advanced

Session #1
What to Do Duration Repetitions
Breathing Exercise 1 (see Course Manual) 5 Minutes

Watch Seesaw Video of the level you are learning

fixed firm pose, child’s pose, rabbit pose, wind

removing and boat pose
Practice 1 Minute Each 1 Set
Refer to the descriptions of each pose in the Course
Manual and study the pictures for proper form.

Seesaw Sections A and B

Perform 1 Set / 5 Rounds

Watch the video first, then follow along with the
voiceover.

Session #2
What to Do Duration Repetitions
Breathing Exercise 2 5 Minutes

Watch Seesaw Video of the level you are learning

plow, supported shoulder stand, and locust pose

Practice 1 Minute Each 1 Set

Refer to the descriptions of each pose in the Course
Manual and study the pictures for proper form.

Seesaw Section B and C

Perform 1 Set / 5 Rounds

Watch the video first, then follow along with the
voiceover.
 Session #3
What to Do Duration Repetitions
Breathing Exercise 3 5 Minutes

Watch Seesaw Video of the level you are learning

peacock pose

Practice 1 Minute 2 Sets

Refer to the descriptions of the pose in the Course
Manual and study the pictures for proper form.

Seesaw Full Flow

Perform 1 Set / 5 Rounds

Watch the video first, then follow along with the
voiceover.

Practice Practice the three most difficult transitions for you 1 Set / 5
Repetitions

Session #4
What to Do Duration Repetitions
Breathing Exercise 4 5 Minutes

Watch Seesaw Video of the level you are learning

Seesaw Full Flow

Perform 3 Sets / 3 Rounds

Watch the video first, then follow along with the
voiceover.

Pick the four postures you have the most difficulty

Practice 1 Minute 1 Set
with and practice those four postures again