Bhujangasana - Cobra

ALIGNMENT

Lie on your front, feet hip width apart, top of the feet on the ground with your hands on the ground beside your ribs

Press your feet, thighs and pubic bone firmly to the ground, inhale, press into your hands. Lift your chest up and lengthen forward, keeping your elbows tracking behind your shoulders

Reach your toes back, hug your outer hip into the midline, firm your legs

Pull your hands back, draw the top of the sternum forward and up. Lifting with the whole back, gaze slightly forward

Urdhva Mukha Svanasana - Upward Facing Dog

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

Dhanurasana - Bow

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

Ardha Bhekasana - Half Frog

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

Bhekasana - Frog

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