Astavakrasana - Eight Angle

ALIGNMENT

From sitting, legs straight, lift your right leg, tuck your right shoulder under your right thigh, hug your knee strongly to your upper arm.

Place your hands on the ground either side of your hips, fingers pointing forward. Exhale, lift your hips and legs, cross your ankles. Slowly bend your elbows, deeply lean your body forward until your upper arms are parallel to the ground. Extend your legs out to your right parallel to the ground.

Strongly hug your thighs to your upper right arm, gaze to the ground or forward.

Eka Pada Galavasana - Flying Pigeon

ALIGNMENT

From Utkatasana, cross your left ankle over your right thigh, flex your foot, inhale here.

Exhale, bend your knees and elbows, lean your weight forward, place your hands on the ground shoulder width.

Lift up onto the balls of your right foot, hook your left foot around your right upper arm. Strongly draw your navel towards your spine, hug your outer hips to the midline, inhale here.

Lean forward, shift your weight into your hands, bend your right knee. Exhale, lift your right foot up towards your buttocks. Slowly extend your right leg back, press out through the heel to firm the leg, gaze slightly forward.

Lolasana - Dangling Earring

ALIGNMENT

From kneeling, place your hands on a brick, or the ground, either side of your thighs. Press into the ground and straighten your arms, strongly draw your navel towards your spine, round your upper back, hug your outer hips to the midline.

Exhale, lift your legs up, one at a time or both together, working towards lifting your feet up to your sit bones, gaze down.

Adho Mukha Vrksasana - Handstand

ALIGNMENT

Using a wall for support if needed. Place your hands on your mat shoulder width apart, wrists parallel. Press down evenly through your hands and root down, lengthen up to your shoulders.

Stack your shoulders over the heels of your hands. Gaze to the ground between your hands, walk your feet in, bend your left leg, lift your right leg, press out through the heel, spring your right leg up overhead, follow with the left leg, reach your legs up high, draw your navel towards your spine. Hug your outer hips and inner thighs to midline, press through the balls of your feet. To come down, lower your legs down one at a time.