ALIGNMENT
From Bhujapidasana, exhale, reach your legs out straight keeping your hips high
Press out through the balls of your
feet to firm your legs. Straighten your arms and round your upper back, gaze forward
Tittibhasana - Firefly
Astavakrasana - Eight Angle
ALIGNMENT
From sitting, legs out straight, lift your right leg and tuck your right shoulder under your right thigh. Hug your knee to your shoulder
Place your hands on the ground either side of your hips. Inhale, lift your hips and legs, cross your ankles. Exhale, slowly bend your elbows and lean your torso forward, draw your legs out to your right parallel to the ground
Strongly hug your thighs to your upper right arm, gaze to the ground or forward
Eka Pada Galavasana - Flying Pigeon
ALIGNMENT
From Utkatasana, cross your left ankle over your right thigh and flex your foot, inhale here
Exhale, bend your knees and elbows, lean your weight forward and place your hands on the ground shoulder width apart
Lift up onto the balls of your right foot and hook your left foot around your right upper arm. Strongly draw your navel towards your spine
Lean forward, shift your weight into your hands, bend your right knee and lift your right footup towards your buttocks. Slowly extend your right leg back, press out through the heel to firm the leg, gaze slightly forward
Lolasana - Dangling Earring
ALIGNMENT
From kneeling, place your hands on a brick or the ground either side of your thighs. Press into the ground and straighten your arms
Strongly draw your navel towards your spine and round your upper back
Inhale, lift your legs up, working towards lifting your feet up to your sit bones, gaze down to the ground