Create sequences to suit your needs
ALIGNMENT
From kneeling, inner knees touching and inner ankles hip width apart.
Press the top of your feet into the ground, toes point back, lean forward slightly and place your hands on the ground to supports your weight.
Lean back and sit your hips between your inner ankles on a brick, a block, or the ground, roll the flesh of your calves out.
Lengthen up through your spine to the tip of your crown, broaden through the collarbones, gaze forward.
ALIGNMENT
From Virasana, inhale, place your hand behind your hips. Exhale, lean back onto your forearms, pelvis tips back.
Press your thumbs into the top of your buttocks and draw the flesh down towards your knees, inhale here.
Exhale, recline onto a bolster or onto the ground, gaze up.
To come out press your forearms into the ground and slowly come up onto your hands.
ALIGNMENT
From a seated position, legs straight, hip width apart, press out through your heels to firm your legs, thighs press into the ground. Sit up tall onto your sit bones.
Pelvis stacked in a neutral position. Roll your inner thighs down, draw your inner groin towards your lower spine, hug your outer hips to the midline.
Hands behind your hips, on your fingertips, or palms pressed into the ground, draw your navel towards your spine. Inhale, lengthen up through your spine to the tip of your crown, chin parallel to the ground, broaden through the collarbones, gaze forward.
ALIGNMENT
From Dandasana, inhale, lengthen up through your spine, exhale, fold forward from the hip joint, lead with your sternum, broaden through the collarbones, lengthen through the front, sides and back body.
Place your hands either side of your legs, heels reach forward, sit bones reach back, inhale lengthen the spine, exhale release further forward.
Keep your hands either side of your legs or hold onto the sides of your feet, elbows bend out to the sides, gaze down.
ALIGNMENT
From Dandasana, bend your right knee, place the top of your foot to the outside of your right hip, hug your right knee to the midline, press out through your left heel.
Inhale, lengthen up through your spine to the tip of your crown, exhale, fold forward from the hip joint. Lead with your sternum, broaden through the collarbones, lengthen through the front, sides and back body.
Place your hands either side of your left leg or hold onto the sides of your left foot, inhale, lengthen the spine, exhale, release further forward, gaze down.
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