Create sequences to suit your needs
Develop a home practice
ALIGNMENT
From Adho Mukha Svanasana, inhale, step your right foot between your hands, exhale here
Ground your left hand to the left of your right foot, place your right hand on your right knee
Inhale, lengthen up through the spine, exhale, twist to the right from the waist, reach your right arm up high, palm facing right
Broaden through the collarbones, stack your shoulders, bottom waist rolls forward top waist rolls back, gaze forward or to your right fingertips
ALIGNMENT
From Adho Mukha Svanasana, inhale, step your right foot between your hands, exhale here
Inhale, press into your feet to come up, lengthen up through your spine, bring your hands to prayer position in front of your chest, exhale, twist to your right from the waist, place your left elbow outside your right knee
Press out through your left heel, firm your back leg, hug your outer hips to the midline
Press your hands together, stack your shoulders and open your chest to the right, bottom waist rolls forward top waist rolls back, gaze forward or over your right shoulder
ALIGNMENT
From Virabhadrasana I, inhale, reach your left arm high, palm facing right, lengthen up through your spine, exhale, twist to your right from the waist, reach your left hand to a brick, or to the ground, a foot forward on the big toe side of your right foot
At the same time float your left leg up parallel to the ground, toes facing down, roll the inner thigh of your left leg up, press out through the heel
Reach your right arm up high, palm facing right, stack your shoulders. Bottom waist rolls forward, top waist rolls back, gaze forward or to your top fingertips
ALIGNMENT
From Parivrtta Parsvakonasana, inhale, reach your right arm behind you, exhale, lift your left arm and reach it under your hips
Reach to find your right hand, use a belt to draw the hands together, or reach to bind
Bottom waist rolls forward, top waist rolls back, gaze forward or over your right shoulder
ALIGNMENT
From Virabhadrasana I, bend your front knee, stack your front knee over your front ankle, step your back foot back slightly
Press your right thumb into your right hip crease to guide the hip back, inhale, reach your left arm high and lengthen through the waist
Exhale, hinge forward from the hip joint and twist to the right from the waist, lengthen the spine
Place your left hand to a brick, or to the ground, outside your right foot, reach your right arm over your ear
Bottom waist rolls forward, top waist rolls back, gaze under your upper arm
