Parivrtta Trikonasana - Revolved Triangle

ALIGNMENT

From Virabhadrasana I, straighten your right leg, press your right thumb into your right hip crease to guide the hip back

Inhale, reach your left arm high and lengthen the spine, exhale, hinge forward from the hip joint and twist to the right from the waist

Place your left hand to a brick, or to the ground, outside of your right foot 

Reach your right arm high and stack your shoulders, palm facing right

Bottom waist rolls forward, top waist rolls back, gaze forward or to your top fingertips

Parsva Bakasana or Kakasana - Side Crow or Crane

ALIGNMENT

From Malasana, with legs together, place your arms on the ground to the right of your feet, fingers facing away from the legs

Bend your elbows and place your left elbow above your right knee

Strongly draw your navel towards your spine and round your upper back. Lean to your right side, shift your weight into your hands, inhale, lift your feet up, gaze forward

Eka Pada Koundinyasana - Side Crown One Leg

ALIGNMENT

From Malasana, with legs together, place your arms on the ground to the right of your feet, fingers facing away from the legs

Bend your elbows, place your left elbow above your right knee

Strongly draw your navel in towards your spine. Lean to your right side, shift your weight into your hands, inhale, lift your feet up, stretch your right leg out to your left parallel to the ground

Reach your left leg out behind you and press out through balls of both feet, gaze slightly forward

Astavakrasana - Eight Angle

ALIGNMENT

From sitting, legs out straight, lift your right leg and tuck your right shoulder under your right thigh. Hug your knee to your shoulder

Place your hands on the ground either side of your hips. Inhale, lift your hips and legs, cross your ankles. Exhale, slowly bend your elbows and lean your torso forward, draw your legs out to your right parallel to the ground

Strongly hug your thighs to your upper right arm, gaze to the ground or forward

Marichyasana III - Marichi III

ALIGNMENT

From Dandasana, bend your right knee and place your foot fist distance from your left thigh, press your foot into the ground. Press out through your left heel to firm the leg, thigh pressing into the ground

Place your right hand on the ground behind your right hip. Inhale, lengthen up through the spine, exhale, twist to the right from the waist.

Wrap your left arm around your right leg or place your left elbow to the outside of your right leg

Inhale, lengthen the spine, exhale, gently twist a little more, gaze forward or over your right shoulder