Bitilasana - Cow

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 and 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

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 and 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 up through the sides of
the body

Broaden through the collarbones, lengthen up 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