Backbend

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Hanumanasana - Monkey or Splits

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YOGARU_Hanumanasana.png

ALIGNMENT

From Anjaneyasana, straighten your right leg reaching your heel forward along the ground

Place your hands on a bricks, or to the ground, either side of your hips

As your front knee straightens begin to straighten the back leg, reach the top of the foot back along the ground

Keep your hips level as you dip your hips down, working towards your pelvis on the ground. If your hips are grounded reach your arms up high, lengthen the spine, gaze forward

Salabhasana - Locust

ALIGNMENT

Lie on your front, arm by your sides, palms facing up towards the ceiling, forehead resting on the ground. Roll your upper thighs up

Inhale, lift your head, upper torso, arms and legs. Reach your chest forward and up, extend your arms towards your feet. Lift your legs up and press through the balls of your feet

Firm your shoulder blades onto your back. Back of the neck long, gaze slightly forward

Ashtanga Pranam - Knees, Chest, Chin

ALIGNMENT

From Phalakasana, press out through your heels to firm your legs, draw your navel towards your spine, firm your shoulder blades onto your back, broaden through the collarbones

Pressing into all five knuckles of your hands, exhale, slowly bend your knees and softly place them on the ground, lift hips up and back

Bend your elbows and lower your chestand your chin to the ground, tracking your arms directly in line with your shoulders, gaze down

 

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