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

Ustrasana - Camel

ALIGNMENT

From kneeling, knees hip width apart, roll your inner thighs back, hug your hips to the midline, toes tucked under or pressing into the tops of your feet

Lengthen up through the sternum, place your hands on your lower back, fingers pointing down

Reach your arms back and place your hands on your heel. Root down into your lower legs lengthen the spine up tall. Front of the pelvis lifting forward and up

Back of the neck long, gaze up

Matsyasana - Fish

ALIGNMENT

Lie on your back, tuck your arms alongside your body, palms facing down on the mat

Press into your palms and forearms, inhale, lift your chest and head up, come up onto the top of your head, press out through your heels and broaden through the collarbones, gaze up and back

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