Urdhva Dhanurasana - Upward Bow or Wheel

ALIGNMENT

Lie on your back, knees bent, feet parallel, hip width apart. Bend your elbows, place your hands on the ground beside your ears, fingers point towards your shoulders, elbow in line with your shoulders. Press firmly into your hands and feet.

Exhale, lift your hips up and come onto the crown of your head, inhale here. Exhale, lift your head up and straighten your arms. Knees hip width apart, hug your outer hips to the midline. Roll your inner thighs down, reach your chest towards the back of your mat.

To come down tuck your chin in and slowly come down to your head, then lower your hips down to the ground.

Salamba Sarvangasana - Shoulderstand

ALIGNMENT

Lie on your back, inhale, arms press into the ground beside you. Exhale, bend your knees, lift your hips up and roll your legs towards your head. Place your hands on your lower back, fingers facing up, elbows shoulder width apart. Straighten your legs up high, lengthen up through your inner thighs, press through the balls of your feet. Walk your hands down your back towards your shoulders.

Hug your outer hips to the midline, lift your front body up, lengthen your spine. Lift sternum up and towards your chin, lightly press into the back of your head, gaze to your feet. To come down, use your arms to support your lower back and slowly roll back down.

Halasana - Plough

ALIGNMENT

From Salamba Sarvangasana, exhale, slowly lower your toes to the floor behind your head, hinge from the hips joints.

Straighten your legs, lift the top of your thighs and sit bones towards the ceiling. Roll your inner thighs down to the ground.

Release your hands away from your back, clasp your hands behind you on the ground, press the little finger side of your hands down. Lengthen through the spine, lift your sit bones up and reach through the balls of your feet.

To come down, use your arms to support your lower back and slowly roll back down.

Karnapidasana - Ear Pressure

ALIGNMENT

From Halasana, bend your knees and place them on the ground either side of your ears.

Press your clasped hands into the ground to lengthen your spine.

To come down, use your arms to support your lower back and slowly roll back down.

Urdhva Padmasana - Inverted Lotus

ALIGNMENT

From Halasana, bend your knees and bring your legs into cross legged, or lotus position.

Press into your shoulders and place your hands against your thighs close to your knees, straighten your arms. Press your hands into your knees and your knees into you hands, broaden through the collarbones.

To come down, unfold your legs, place your hands on your lower back, use your arms to support you and slowly roll back down.