Parivrtta Trikonasana - Revolved Triangle

ALIGNMENT

From Virabhadrasana I, straighten your right leg, press your right thumb into your right hip crease to guide the hip back. Inhale, reach your left arm high and lengthen the spine.

Exhale, hinge forward from the hip joint and twist to the right from the waist, hips level, right hip draws back, left hip draws forward.

Place your left hand outside your right foot, on a brick, or the ground, reach your right arm high and stack your shoulders, palm facing right.

Bottom waist rolls forward, top waist rolls back, gaze forward or to your top fingertips.

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.

Utthita Hasta Padangusthasana - Extended Hand to Big Toe

ALIGNMENT

From Tadasana, hands on hips, inhale, pour your weight into your left foot, draw your navel towards your spine, bend your right knee and lift your leg to your chest.

Reach your right arm to the inside of your leg, hold your big toe with your thumb and first two fingers, press your big toe into your fingers and your fingers against your big toe, hips level.

Exhale, work towards straightening your right leg, press out through the heel, lengthen through your spine to the tip of your crown, gaze forward.

Natarajasana - Lord of the Dance

ALIGNMENT

From Tadasana, hands on hips, inhale, pour your weight into your left foot, bend your right leg back and lift your heel up towards your right buttocks.

Reach your right hand back and hold onto the outside of your right foot, lift your right foot up and back, press your foot into your hand and your hand against your foot, hips level and squared forward, right knee in line with right hip.

Extend your sternum forward and up, broaden through the collarbones, shoulders level.

Reach your left arm up high, press your thumb and forefinger together, gaze to the fingers of your left hand.

Vrksasana - Tree

ALIGNMENT

From Tadasana, hands on hips, inhale, pour your weight into your left foot, draw your navel towards your spine, bend your right knee and open your hip out to the side, place your right foot on your right calf, or at the top inside of your left thigh.

Press your right foot against your inner left thigh and your thigh into your foot. Place your hands on your hip bones to check they are level, press firmly into the standing leg, hug your right hip to the midline, exhale here. Lengthen through your spine to the tip of your crown, bring your hands to prayer position, inhale, raise your hands up over your head, broaden your collarbones gaze forward.