Create sequences to suit your needs
Develop a home practice
ALIGNMENT
From Adho Mukha Svanasana, reach forward and stack your shoulders over your wrists, press into all five knuckles of your hands, roll your biceps forward
Press out through your heels to firm your legs, hug your outer hips to the midline, draw your navel towards your spine, shoulders blades draw down your back, broaden the collarbones
Lengthen from your heels all the way to the tip of your crown, keep your head in line with your spine, back of the neck long, gaze to the ground
ALIGNMENT
From Phalakasana, press into your heels to firm your legs, strongly draw your navel towards your spine, shoulders blades draw down your back, broaden the collarbones
Press into all five knuckles of your hands, exhale, bend your elbows back, track them directly in line with your shoulders. Lower your chest forward and down until your upper arms are parallel and your forearms are perpendicular to the ground
Keep your head in line with your spine, back of the neck long, gaze down
ALIGNMENT
From Dandasana, place your hands behind your hips with your fingers facing forward. Inhale, bend your knees to ground your feet and lift your hips up
Press into your hands to lift your sternum up, broaden through the collarbones
Step your feet forward to form a diagonal line from your feet to the crown of your head
Press down into your heels to firm the back of your legs and keep your hips level, back of your neck long, gaze up
ALIGNMENT
From Phalakasana with feet together, roll onto the little toe side of your right foot, stack your feet together, legs straight
Place your right hand slightly forward of you right shoulder, place your left hand on your hip
Lift your hips up to form a diagonal line, press out through your heels, lengthen up through your spine to the tip of your crown
Reach your left arm up high, palm facing left, gaze forward or to your extended hand
ALIGNMENT
From Vasisthasana, step your left foot behind your right leg with a bent knee
Ground into your right foot to lift your hips up and arch your upper back. Rotate your left palm to face the front of the mat, sweep your arm up and over your ear
Arch your head back with length in the back of your neck and expand through the collarbones to open through your heart centre, gaze up
