Marjaryasana - Cat

YOGARU_Marjaryasana.png

ALIGNMENT

From all fours, hips stacked over knees, shoulders stacked over wrists.

Exhale, arch your spine up, pelvis tips back, shoulder blades spread apart.

Press into all five knuckles of your hands, the tops of your feet and your knees.

Back of the neck long, gaze at the ground under your navel.

Inhale, into Bitilasana, repeat 5-10 rounds to warm up the spine.

Bitilasana - Cow

YOGARU_Bitilasana.png

ALIGNMENT

From all fours, hips stacked over knees, shoulders stacked over wrists.

Inhale, dip your navel down, pelvis tips forward, sit bones spread, broaden your collarbones, move your sternum forward and up, shoulder blades draw together.

Press into all five knuckles of your hands, the tops of your feet and your knees. Back of the neck long, gaze forward to the front of your mat.

Exhale, into Marjaryasana, repeat 5-10 rounds to warm up the spine.

Anahatasana - Heart Chakra Pose

YOGARU_Anahatasana.png

ALIGNMENT

From all fours, hips stacked over knees, shoulders stacked over wrists.

Walk your hands forward and lower your chest towards the ground, rest your forehead on the ground, hips stay stacked over knees.

Stretch your arms forward, reach your hips back, press your hands into the ground with elbows lifted, reach the chest towards the ground, gaze down.

Tadasana - Mountain

ALIGNMENT

Stand with your feet hip width, pour your weight into the three points of your feet - big toe mound, little toe and the centre of the heel, lift your arches and inner ankles.

Hug your outer hips to the midline, pelvis stacked over the foundation of your feet. Lengthen through the front, sides and back of the body.

Broaden through the collarbones, lengthen through your spine to the tip of your crown, chin level with the ground, gaze forward.

Urdhva Hastasana - Upward Salute

ALIGNMENT

Stand with your feet hip width, pour your weight into the three points of your feet, lift your arches and your inner ankles.

Inhale, reach your arms up high, arms shoulder width apart or palms together.

Broaden through the collarbones, relax your ribs down, draw the top of the arm bones into their sockets.

Press into your feet, reach through your fingertips, gaze forward or to your fingertips.