Forward bend

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Virabhadrasana III - Warrior III

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ALIGNMENT

From Virabhadrasana I, place your hands on your hips, inhale, lean forward and step your left leg forward a little

Exhale, hinge forward from the hip joint, lift your left leg parallel to the ground behind you, hips level

Reach your arms back or reach your arms forward in line with your ears

Lengthen up through your spine to the tip of your crown, gaze to the ground, or to your fingertips if your arms are forward

Roll the inner thigh of your left leg up, press out through the heel, gaze down

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Urdhva Prasarita Eka Padasana - Standing Splits

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ALIGNMENT

From Virabhadrasana III, reach your arms down to the ground. Press into all three points of your right foot, inhale here

Exhale, fold further forward, moving your chest in towards your right leg, at the same time lift your left leg up higher

Press into your left fingertips and wrap your right hand around your ankle

Roll your the inner thigh of your left leg back, press through the ball of your extended foot, gaze down

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Parsvottanasana - Intense Side Stretch

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ALIGNMENT

From Virabhadrasana I, step your back leg forward slightly, inhale, bring your arms behind your back and clasp your elbows, or draw your palms together in prayer position, exhale here

Inhale, broaden through the collarbones, lengthen up through your spine, exhale, hinge forward from the hip joint over your right leg

Inhale to reach the chest forward, exhale, fold forward, releasing your head towards the front leg, keeping the legs firm, gaze to your shin

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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