Create sequences to suit your needs
Develop a home practice
ALIGNMENT
From a seated position, legs straight, hip width apart, press out through your heels to firm your legs, thighs pressing into the ground
Tip the pelvis forward to a neutral position. Roll your inner thighs down and draw your inner groin towards your lower spine, hug your outer hips to the midline
Hands behind your hips on your fingertips or palms pressed into the ground. Inhale, lengthen up
through your spine to tip of crown, gaze forward
ALIGNMENT
From Dandasana, inhale, lengthen up through your spine, exhale, fold forward from the hip joint, lengthen through the front and back body
Place your hands either side of your legs. Lead with your sternum, broaden through the collarbones, inhale lengthen the spine, exhale release a little more forward
Keep your hands either side of your legs or hold onto the sides of your feet, elbows bend out to the sides, gaze down
ALIGNMENT
From Dandasana, bend your right knee and place your foot to the outside of your right hip. Right knee hugging into the midline
Inhale, lengthen up through your spine, exhale, fold forward from the hip joint, lengthen through the front and back body
Place your hands either side of your legs. Lead with your sternum, broaden through the collarbones, inhale lift and lengthen the spine, exhale release a little more forward
Keep your hands either side of your leg or hold onto the sides of your
foot, elbows bend out to the sides, gaze down
ALIGNMENT
From Dandasana, bend your right knee and place your foot fist distance from your left thigh, press your foot into the ground, left leg firm
Place your left hand on the ground by your left hip, inhale, reach your right arm up high. Exhale, hinge forward from the hips to the inside of your right leg, palm facing the right side, wrap your arm around your lower right shin
Wrap your left hand around to find the right hand, use a belt to draw the hand together, or reach to bind
Press your right thigh against your upper body. Inhale, reach your sternum forward, exhale, fold forward,
gaze down
ALIGNMENT
From Dandasana, bend your left knee and place your foot at the top of your left thigh, heel pressing into your inner groin. Bend your right knee and place your foot in front of your right hip, press your foot into the ground
Place your left hand on the ground by your left hip, inhale, reach your right arm up high, exhale, hinge forward from the hips to the inside of your right leg, palm facing the right side, wrap your arm around your lower right shin
Wrap your left hand around to find the right hand, use a belt to draw the hand together, or reach to bind
Inhale, reach your sternum forward, exhale, fold forward, gaze down
