Ardha Chandrasana - Half Moon

ALIGNMENT

From Trikonasana with your right leg forward, bend your front knee, place your right hand on a brick, or on the ground, a foot forward to the little toe side of your right foot

Step your left foot forward a little, left hand on your hip, press down through the three points of your right foot

Inhale, float your left leg up to hip height or slightly above, toes facing forward. Flex your foot parallel to the ground and press out through the heel

Hips and shoulders stacked, reach your left hand up high, palm facing left, gaze down or to your left fingertips

Ardha Chandra Chapasana - Half Moon Sugarcane

ALIGNMENT

From Ardha Chandrasana, bend your left knee and reach your left hand back to hold the top of your left foot. Press your hand into your foot and your foot into your hand

Reach your left knee up and broaden through the collarbones

Extend through the upper spine, lengthen your neck to softly arch your head back, gaze down or up

Prasarita Padottanasana I - Wide Legged Forward Fold I

ALIGNMENT

From Tadasana, hands on hips, step your left foot in a wide stance to face the side of your mat, inner feet parallel

Inhale, lift your inner thighs and lengthen up through your spine

Exhale, hinge forward from the hip joint, place your fingertips on a brick, or the ground, underneath your shoulders, inhale here

Exhale, bend your elbows back and fold forward, working towards grounding your hands between your feet, fingers facing forward 

Elbows bending back between your legs, crown of the head moving towards or on the ground, gaze behind

Utkata Konasana - Goddess

ALIGNMENT

From Tadasana, hands on hips, step your left foot out into a wide stance to face the side of your mat, rotate your feet out 45 degree

Inhale, lift your inner thighs and lengthen up through your spine

Exhale, bend your knees and lower your hips down, stack your knees over your ankles, thighs working towards parallel to the ground

Hands in prayer position at your heart, sternum pressing into your hands and hands pressing into your sternum, gaze forward

Virabhadrasana I - Warrior I

ALIGNMENT

From Adho Mukha Svanasana, ground your left foot, toes angled out slightly, inhale, step your right foot between your hands, check for front heel to back heel alignment or slightly wider to allow the left hip to draw forward, exhale here 

Inhale, press into your feet to come up, reach your arms up high, shoulder width apart or palms together

Stack your front knee over your front ankle, press down into your left heel to draw the left hip forward, gaze forward or to your fingertips