Paschimottanasana - Seated Forward Fold

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

Triang Mukha Eka Pada Paschimottanasana- Three Limb One Foot West Intense Stretch

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

Marichyasana I - Marichi I

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

Marichyasana II - Marichi II

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

Janu Sirsasana - Head to Knee Forward Fold

ALIGNMENT

From Dandasana, bend your right knee and place your foot on the inner thigh of your left leg, press out through your left heel, right knee grounded

Inhale, lengthen up through your spine to tip of your crown, exhale, fold forward from the hip joint, lead with your sternum, lengthen through the front and back body

Place your hands either side of your left leg or hold onto the sides of your left foot, inhale, lengthen the spine, exhale, releasing a little more forward, gaze down