Prasarita Padottanasana I - Wide Legged Forward Fold I

ALIGNMENT

From Tadasana, hands on hips, step your left foot in a wide stance to face the side of your mat, inner feet parallel, press into the three points of your feet.

Inhale, lift your inner thighs and lengthen up through your spine. Exhale, hinge forward from the hip joint, place your fingertips on a brick, or the ground underneath your shoulders, inhale here.

Exhale, bend your elbows back between your legs and fold forward, working towards walking your hands between your feet, fingers face forward, lengthen your spine, lift your sit bones up. Crown of the head moving towards, or on the ground, gaze behind.

Baddha Virabhadrasana - Humble Warrior

ALIGNMENT

From Virabhadrasana I or Ashta Chandrasana, interlace your hands behind your back, inhale, lengthen the spine, exhale hinge forward from the hip joint to just inside of your right leg.

Raise your arms up behind you with a soft bend in your elbows, broaden through the collarbones, keep your shoulders level to the ground.

Press into your left heel, hug your outer hips to the midline. Draw your navel towards your spine, gaze down.

Virabhadrasana III - Warrior III

ALIGNMENT

From Virabhadrasana I, place your hands on your hips, inhale, lean forward and step your left leg forward a little.

Exhale, hinge forward from the hip joint, float your left leg parallel to the ground behind you, hips level to the ground. Roll the inner thigh of your left leg up, flex your foot and press out through the heel, firm your lifted leg.

Reach your arms back or reach your arms forward in line with your ears. Lengthen through your spine and the sides of the body, gaze to the ground or to your fingertips if your arms are forward.

Urdhva Prasarita Eka Padasana - Standing Splits

ALIGNMENT

From Virabhadrasana III, reach your arms down to the ground, press into all three points of your right foot, inhale here.

Exhale, fold further forward, move your chest in towards your right leg, at the same time lift your left leg up high, press through the balls of your extended foot, roll the inner thigh of your left leg back, hips level. Hug your outer hips to the midline and draw your navel towards your spine.

Press into your left fingertips and wrap your right hand around your right ankle, gaze to your shin.

Parsvottanasana - Intense Side Stretch

ALIGNMENT

From Virabhadrasana I, step your left foot forward slightly, inhale, bring your arms behind your back and clasp your elbows, or draw your palms together in reverse prayer position. Broaden through the collarbones, lengthen through your spine.

Exhale, hinge forward from the hip joint over your right leg, hips level, right hip draws back, left hip draws forward.

Inhale, broaden through the collarbones, reach the chest forward, exhale, fold forward, release your head towards the front leg, keep the legs firm, gaze to your shin.