Create sequences to suit your needs
Develop a home practice
ALIGNMENT
From Virabhadrasana I or Ashta Chandrasana, interlace your hands behind back, inhale, lengthen the spine, exhale hinge forward from the hip joint to the inside of your right leg
Raise your arms up behind you with a soft bend in your elbows, broaden your collarbones keeping your shoulders level to the ground
Press into your back heel, hug your outer hips to the midline, gaze down
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
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
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
