Salamba Sirsasana - Headstand

ALIGNMENT

Using a wall for support if needed. From kneeing, interlink your fingers and place your forearms on the ground, elbows shoulder width apart

Cradle your head in your palms, place the top of your head on the ground

Inhale, lift your hip up and walk your feet forward, with bent or straight legs. Exhale, draw your navel intowards your spine, slowly lift your legs off the ground and reach your feet up high

Firm your legs, hug your outer hips to the midline, press through the balls of your feet

To come down, slowly bend your knees and lower your feet to the ground

Pincha Mayurasana - Peacock

ALIGNMENT

Using a wall for support if needed. From kneeling, place your forearms parallel on the ground, shoulder width apart. Root down through your forearms and lengthen upwards to your shoulders, broaden your collarbones

Gaze between your forearms, walk your feet in towards your arms. Bend your left leg, lift your right foot and flex out through the heel

Spring your legs up overhead, extend your feet up high, firm your legs and hug your outer hips to midline, press through the balls of your feet

To come down, slowly bend your knees and lower your feet to the ground

Adho Mukha Vrksasana - Handstand

ALIGNMENT

Using a wall for support if needed. Place your hands on your mat shoulder width apart, wrists parallel. Press down evenly through your hands, root down through your arms and lengthen upwards

Stack your shoulders over the heels of your hands, gaze to the ground between your hands. Walk your feet in, bend your left leg, lift your right foot and flex out through the heel

Spring your legs up overhead, extend your feet up high, firm your legs and hug your outer hips to midline, press through the balls of your feet

To come down, lower your left leg down and follow with your right leg

Viparita Karani - Legs up the Wall

ALIGNMENT

Sit with your left hip against the wall. Slowly come onto your back and circle your legs to extend them up the wall. Sit bones up against the wall

Rest your arms alongside your body with palms facing up. Let the weight of your legs draw the top of your femur bones into their sockets

Gently close your eyes and melt your upper body into the support of the ground, releasing all tension, gaze inwards