Create sequences to suit your needs
Develop a home practice
ALIGNMENT
From Chaturanga Dandasana, inhale, reach your sternum forward and up. Roll over your toes onto the tops of the feet, straighten your arms, hands either side of your breastbone
Press into your hands and feet, lift your torso and legs up. Broaden through the collarbones, firm your shoulder blades against your back
Stretch your toes back, hug your outer hip to the midline
Firm your legs, draw your navel towards your spine, gaze forward or arch your head back and gaze up
ALIGNMENT
Lie on your front, knees bent and hip width, draw your feet in towards your hips
Reach your hands back and hold onto the outside of your ankles. Inhale, press into your pubic bone and reach your feet away to lift your sternum and thighs up
Roll your inner thighs up to keep your knees in line with your hips. Lengthen the spine, gaze forward
ALIGNMENT
Lie on your front, bend your elbow and place your forearms on the ground shoulders stacked over elbows
Bend your right knee and draw your foot in towards your right hip. Reach your right hand back and hold onto the inside of your right foot. Rotate your upper arm to point your elbow up towards the ceiling, stay here, or for a stronger stretch, pivot your fingers round over the top of your toes to face to the front of your mat
Keeping your knees in line with your hips, press your foot toward the outside of your hip. Press down into your left forearm to lift the sternum forward and up, gaze slightly forward
ALIGNMENT
Lie on your front, knees bent and hip width, draw your feet in towards your hip
Reach your hands back and hold onto the inside of your ankles. Rotate your upper arms to point your elbow up towards the ceiling, stay here, or for a stronger stretch, pivot your fingers round over the top of your toes to face to the front of your mat
Roll your inner thighs up to keep your knees in line with your hips. Press your feet toward the outside of your hip. Lift your sternum forward and up, gaze slightly forward
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
