Ruth Delahunty

Bakasana or Kakasana - Crow or Crane

ALIGNMENT

From Malasana, bend your elbows and place your hands forward on the ground, shoulder width apart. Place your knees high up the back of your upper arm, strongly hug your knees to your arms

Strongly draw your navel towards your spine, round your upper back. Lean forward and shift your weight into your hands, lift your hips up high

Lift up onto the balls of your feet, inhale, lift your feet up to your sit bones working towards straightening your arms, gaze slightly forward

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Parsva Bakasana or Kakasana - Side Crow or Crane

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ALIGNMENT

From Malasana, with legs together, place your arms on the ground to the right of your feet, fingers facing away from the legs

Bend your elbows and place your left elbow above your right knee

Strongly draw your navel towards your spine and round your upper back. Lean to your right side, shift your weight into your hands, inhale, lift your feet up, gaze forward

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Eka Pada Koundinyasana - Side Crown One Leg

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ALIGNMENT

From Malasana, with legs together, place your arms on the ground to the right of your feet, fingers facing away from the legs

Bend your elbows, place your left elbow above your right knee

Strongly draw your navel in towards your spine. Lean to your right side, shift your weight into your hands, inhale, lift your feet up, stretch your right leg out to your left parallel to the ground

Reach your left leg out behind you and press out through balls of both feet, gaze slightly forward

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Bhujapidasana - Shoulder Pressing

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ALIGNMENT

From Malasana, tuck your torso between your legs and place your hands on the ground

Lift your hips, tuck your shoulders, one at a time, under your thighs above the knees

Strongly draw your navel towards your spine and round your upper back. Lean your weight back onto your hands. Inhale, lift your feet up and cross your ankles  

Press into your hands and strongly hug your thighs to your upper arms, gaze slightly forward