Eka Pada Rajakapotasana - One Legged King Pigeon

ALIGNMENT

From Adho Mukha Svanasana, place your right foot behind your left hand and your right knee behind your right hand. Right foot flexed, working towards your right calf being parallel to the top of the mat

Place your hands either side of your hips, walk your left leg out behind you in line with your left hip. Draw your left hip forward and your right hip back

Inhale, lengthen the spine, exhale, fold forward and place your forearms on the ground. Stay here, or for a stronger stretch, interlock your hands and place your head on your hands, or bring your head to the ground and reach your arms forward, gaze down

Ardha Hanumanasana - Half Monkey or Half Splits

ALIGNMENT

From Anjaneyasana, straighten your right leg and flex your foot. Inhale, lengthen up through the spine, exhale fold forward over your right leg

Hips stacked over knees, draw your right hip back in line with your left hip.  Lift your sternum forward, gaze to your right foot

Hanumanasana - Monkey or Splits

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

Baddha Konasana - Bound Angle

ALIGNMENT

From Dandasana, bend your knees and place your feet close to your sit bones

Hold onto the outer edge of your feet, release your legs out to the sides, press the soles of your feet together, stretch your knees away and down towards the ground, hug your outer hips to the midline

Inhale, press into your sit bones to lengthen up through your spine, exhale, fold forward from the hip joint, draw your navel towards your spine, gaze down