Setu Bandha Sarvangasana - Bridge

ALIGNMENT

Lie on your back with your knees bent, feet parallel and hip width apart, heels close to your sit bones. Root through your big toe mound and inner heels. Arms pressed into the ground beside you

Exhale, lift your hips up, roll your shoulders under and clasp your hands below your pelvis. Press into your arms and extend them towards your feet

Knees extend forward, sternum lift up and towards your chin, lightly press into the back of your head

Hug your outer hips to the midline, thighs parallel to the ground, roll your inner thighs down, gaze up

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

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