Garudasana - Eagle

ALIGNMENT

From Tadasana, bend your left knee, cross your right leg over your left thigh, place your right toes beside your left foot, or hook your right toes around your left calf.

Bend your elbows, cross your left elbow over your right elbow. Press the back of the hands together, or wrap your left hand around your right hand and press your palms together.

Lift your upper arms up, elbows lengthen forward, fingers reaching up, shoulder blades spread. Keep your left knee bent, lengthen the spine, broaden through the collarbones, squeeze your upper thighs together, gaze either side of your hands.

Malasana - Squat

ALIGNMENT

From Tadasana, inhale, feet wider than hip width, hands in prayer position, exhale bend your knees and sit down in a deep squat.

Press your elbows against your thighs, hug your outer hips to the midline, let your pelvis become heavy down towards the back of your heels. Lift your inner arches and inner ankles.

Broaden through the collarbones, draw your navel towards your spine, lift your pelvic floor. Lengthen through your spine to the tip of your crown, gaze forward.