Create sequences to suit your needs
ALIGNMENT
From Parivrtta Parsvakonasana, inhale, reach your right arm behind you, exhale, lift your left arm and reach it under your hips.
Use a belt to draw the hands together or reach to bind, hips level, right hip draws back, left hip draws forward.
Bottom waist rolls forward, top waist rolls back, gaze forward or over your right shoulder.
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.
ALIGNMENT
From Malasana, step your feet together, twist to your right, place your hands on the ground to the right of your feet a little wider than shoulder width, fingers facing away from the legs.
Bend your elbows and place your left elbow above your right knee.
Strongly draw your navel towards your spine, round your upper back. Lean to your right side, shift your weight into your hands.
Exhale, with control lift your feet up one at a time or both together, squeeze your inner thighs together, press into your hands, gaze slightly forward.
ALIGNMENT
From Malasana, step your feet together, twist to your right, place your hands on the ground to the right of your feet a little wider than shoulder width, fingers facing away from the legs.
Bend your elbows and place your left elbow above your right knee.
Strongly draw your navel towards your spine, round your upper back. Lean to your right side, shift your weight into your hands.
Exhale, with control lift your feet stretch your right leg out to your left parallel to the ground, reach your left leg out behind you and press out through balls of both feet, gaze slightly forward.
ALIGNMENT
From sitting, legs straight, lift your right leg, tuck your right shoulder under your right thigh, hug your knee strongly to your upper arm.
Place your hands on the ground either side of your hips, fingers pointing forward. Exhale, lift your hips and legs, cross your ankles. Slowly bend your elbows, deeply lean your body forward until your upper arms are parallel to the ground. Extend your legs out to your right parallel to the ground.
Strongly hug your thighs to your upper right arm, gaze to the ground or forward.
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