Create sequences to suit your needs
Develop a home practice
ALIGNMENT
From kneeling up, inner knees touching and inner ankles hip width apart
Press the top of your feet into the ground, lean forward slightly and place your hands on the ground to supports your weight
Lean back and sit your hips between your ankles on a brick, a foam wedge, or on the ground
Lengthen up through your spine to the tip of your crown, gaze forward
ALIGNMENT
From Virasana, inhale, place your hand behind your hips. Exhale, lean back onto your forearms, pelvis tips back
Press your thumbs into the top of your buttocks and draw the flesh down towards your knees, inhale here
Exhale, recline onto a bolster or onto the ground, gaze up
To come out press your forearms into the ground and come up onto your hands
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
