Create sequences to suit your needs
Develop a home practice
ALIGNMENT
From Dandasana, bend your right knee and place your foot on the inner thigh of your left leg, press out through your left heel, right knee grounded
Inhale, lengthen up through your spine to tip of your crown, exhale, fold forward from the hip joint, lead with your sternum, lengthen through the front and back body
Place your hands either side of your left leg or hold onto the sides of your left foot, inhale, lengthen the spine, exhale, releasing a little more forward, gaze down
ALIGNMENT
From Dandasana, open your legs out to a 90 degree angle, bend your right knee and place your foot on the inner thigh of your left leg, press out through your left heel, right knee grounded
Place your right hand on your right hip. Hinge to your left from the left waist. Place your left forearm on the ground inside your left leg, palm facing up, or hold onto the inside of you left foot
Inhale, lift your right arm up high, exhale reach your right arm up and over your right ear. Reaching towards your left foot or holding onto the outside edge of your left foot. Bottom waist rolls forwards, top waist rolls back, gaze up
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
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
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
