Adho Mukha Svanasana - Downward Facing Dog

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

Phalakasana - Plank Pose

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

Chaturanga Dandasana - Four Limb Staff

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

Purvottanasana - Upward Plank

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

Vasisthasana - Side Plank

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