Create sequences to suit your needs
Develop a home practice
ALIGNMENT
From a seated position, knees bent, place your right foot under your left leg to the outside of your left hip, right shin parallel to the front of your mat. Stack the left leg on top, left ankle on your right knee and left knee over your right ankle
Stay here, or for a stronger stretch, fold forward from the hips joints. Lengthen the spine, gaze down to the ground
ALIGNMENT
From a seated position, legs straight, bend your left leg, place your foot to the outside of your right hip. Bend your right leg, stack your knees, place the right foot to the outside of your left hip
Inhale, reach your right arm out to the right, thumb pointing down, exhale, sweep your arm behind your back, place the back of your hand between your shoulderblades
Inhale, reach your left arm up high palm facing the back your mat, exhale, bend your left elbow and reach to find the right hand, use a belt to draw the hands together or reach to bind
Left elbow reaches up and right elbow down in a diagonal, gaze forward
ALIGNMENT
From Sukhasana, lift your left leg with both hands from underneath, place your left foot in the crease of your right hip. Lift your right leg up from underneath, draw it towards you, place your right foot in the crease of your left hip
Place your hand on your lower thighs and lengthen up through your spine to the tip of your crown
Broaden through your collarbones, gaze forward
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
