Urdhva Dhanurasana - Upward Bow or Wheel

ALIGNMENT

Lie on your back with your knees bent, feetparallel and hip width apart. Place your hands on the ground beside your ears, fingers pointing towards your shoulders, elbow in line with your shoulders

Press firmly down into your hands and feet, exhale, lift your hips up and come onto the tip of your head, inhale here, exhale, lift your head off the ground and straighten your arms

Knees hip width apart, hug your outer hips to the midline. Extend your chest towards the back of your mat

To come down tuck your chin in and slowly come down to your head, then lower your hips down to the ground

Salamba Sarvangasana - Shoulderstand

ALIGNMENT

Lie on your back, inhale, press your palms into the ground along the side of your body, exhale, bend your knees and roll your legs up towards your head. Place your hands on your back, fingers facing up, elbows shoulder width apart. Lift your legs up high and press through the balls of your feet, walk your hands down your back towards your shoulders

Hug your outer hips to the midline, lift your front body up, lengthen your spine. Sternum lift up and back towards your chin, lightly press into the back of your head, gaze to your feet

To come down, use your arms to slowly roll your hips down

Halasana - Plough

ALIGNMENT

From Salamba Sarvangasana, exhale, slowly lower your toes to the floor behind your head, hinge from the hips joints

Lift the top of your thighs and sit bones towards the ceiling, roll your inner thighs down to the ground

Release your hands away from your back and clasp your hands behind you on the ground

Press the arms down and lift your thighs up toward the ceiling

To come down, use your arms to slowly roll your hips down

Karnapidasana - Ear Pressure

ALIGNMENT

From Halasana, bend your knees and place them on the ground either side of your ears

Press your clasped hands into the ground to lengthen your spine up

To come down, use your arms to slowly roll your hips down

Urdhva Padmasana - Inverted Lotus

ALIGNMENT

From Halasana, bend your knees and bring your legs into cross legged, or lotus position

Press into your shoulders and place your hands against your thighs close to your knees

To come down, unfold your legs, reach your arms behind you and use your arms to slowly roll your hips down