Ananda Balasana - Happy Baby

ALIGNMENT

Lie on your back, bend your knees and lift your legs up towards your chest.

Reach your arms in between your legs and hold onto the outside of your flexed feet, shins perpendicular to the ground, reach your sit bones away and your sacrum down, lumbar spine lifts to a natural curve.

Draw your knees in towards your armpits. Press your feet up into your hands and your hands down into your feet, gaze up.

Supta Padangusthasana - Reclined Hand to Big Toe

ALIGNMENT

Lie on your back, legs extended and flexed, inhale here.

Exhale, draw your right knee towards your chest, wrap a yoga strap around the balls of your foot and hold the strap in both hands, arms straight, or hold your big toe with your thumb and first two fingers. Extend your right leg up, press through the balls of your foot and reach your heel up. Press your left thigh into the ground with your left hand, broaden through the collarbones, shoulders grounded.

Draw the top of the thigh bone into its socket, lengthen the leg up straight first, then work towards reaching your leg in the direction of your head.

Supta Parivartanasana - Reclined Twist

ALIGNMENT

Lie on your back, inhale, bend both knees, feet together on the ground.

Exhale, slowly lower both knees to your left side, knees stacked. Extend your right arm out to the side, palms facing up, place your left hand on your stacked knees and gently press.

Twist through the whole spine to the right, gaze over your right shoulder.

Viparita Karani - Legs up the Wall

ALIGNMENT

Sit with your left hip against the wall. Slowly come onto your back and circle your legs to extend them up the wall. Sit bones up against the wall.

Rest your arms alongside your body with palms facing up. Let the weight of your legs draw the top of your femur bones into their sockets, back of the neck long.

Gently close your eyes and melt your upper body into the support of the ground, soften the muscles across your forehead, releasing all tension, gaze inwards.

Savasana - Corpse Pose

ALIGNMENT

Lie on your back, legs stretched out, arms slightly away from your body, palms facing up. Legs slightly apart, feet fall out to the side, soften your shoulder, back of the neck long.

Gently close your eyes, let the body become heavy and melt into the support of the ground, soften the muscles across your forehead, releasing all tension, gaze inwards.