Create sequences to suit your needs
Develop a home practice
ALIGNMENT
From all fours, hips stacked over knees, shoulders stacked over wrists
Exhale, arch your spine up, pelvis tips back, shoulder blades draw apart
Press into all five knuckles of your hands, the tops of your feet and your knees
Back of the neck long, gaze at the ground under your navel
Inhale, into Bitilasana, repeat 5-10 rounds to warm up the spine
ALIGNMENT
From all fours, hips stacked over knees, shoulders stacked over wrists
Inhale, dip your navel down, pelvis tips forward, sit bones spread, broaden your collarbones and move your sternum forward and up, shoulder blades draw together
Press into all five knuckles of your hands, the tops of your feet and your knees
Back of the neck long, gaze forward to the front of your mat
Exhale, into Marjaryasana, repeat 5-10 rounds to warm up the spine
ALIGNMENT
From all fours, hips stacked over knees, shoulders stacked over wrists
Walk your hands forward and lower your chest towards the ground, rest your forehead on the ground, hips stay stacked over knees
Stretch your arms forward, reach your hips back, press your hands into the ground with elbows lifted and reach the chest towards the ground, gaze down
ALIGNMENT
Hands shoulder width apart, feet hip width apart, press into all five knuckles of your hands and lightly though the pads of your fingers, fingers spread
Roll your biceps forward, broaden the collarbones, back of the neck long, firm your shoulder blades against your back, head in line with your ears
Pelvis tips forward, lift your sit bones up, stretch your heels towards the ground, draw your hips up and back
Top of the thighs pressing back, roll your inner thighs back. Hug your outer hips to the midline, gaze to the ground under your pelvis
ALIGNMENT
From a seated position, legs straight, place your right hand under your right buttocks and draw the flesh out to the side, sit up tall onto your sit bones, repeat with your left buttocks
Bend your right leg, place your foot to the ground in front of pubic bone, top of the foot on the mat, sole of the foot facing up. Place your left foot in front of your right foot so that the feet are stacked in front of each other
Place your hand on your lower thighs, lengthen up through your spine to the tip of your crown
Broaden through your collarbones, gaze forward
