Upavistha Konasana - Wide Leg Seated Forward Fold

ALIGNMENT

From Dandasana, open your legs out to a 90 degree angle, press out through the heels to firm your legs, thighs pressing into the ground

Pelvis tips forward to a neutral position, inhale, lengthen up through your spine, exhale, fold forward from the hip joint. Stretch your arms out between your legs and lengthen through the front and back body

Lead with your sternum, inhale, lengthen the spine, exhale, release a little more, with each breath walk your hands forward a little as you fold forward, gaze down

Krounchasana - Heron

ALIGNMENT

From Dandasana, bend your left knee and place your foot to the outside of your left hip. Left knee hugging into
the midline

Bend your right leg and clasp your right foot with both hands. Reach the leg up and draw your sternum towards your leg

Press your foot into your hands and your hands into your foot. Ground into both sit bones and the shin of your right foot, gaze forward or to your
left foot

Paripurna Navasana - Boat

ALIGNMENT

From Dandasana, inhale, bend your knees and place your feet on the ground, hold onto the outside of your knees, exhale, lean back slightly shifting your weight onto your sit bones

Come up onto the balls of your feet and start to lift your legs up, inhale here, exhale, lift your shins up parallel to the floor or slowly start to straighten your legs

Draw your navel towards your spine, reach your arms forward either side of your lifted legs, palms facing

Lift the sternum forward, lengthen the spine, broaden through the collarbones, gaze forward

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