Utthita Parsvakonasana - Side Angle

ALIGNMENT

From Adho Mukha Svanasana, ground your left foot at a 45 degree angle. Inhale, step your right foot between your hands, check for front heel to back arch alignment, exhale here

Inhale, press into your feet to come up, exhale hinge to your right from your hip joint. Place your right elbow on your right thigh, or place your right hand on a brick, or to the ground inside/outside your right foot

Extend your left arm up, rotate your armpalm facing the front of your mat, reach your arm over your ear

Bottom waist rolls forward, top waist rolls back, gaze under your upper arm

Utthita Trikonasana - Triangle

ALIGNMENT

From Adho Mukha Svanasana, ground your left foot at a 45 degree angle. Inhale, step your right foot between your hands, check for front heel to back arch alignment, exhale here

Inhale, press into your feet to come up, reach your arms outto shoulder height.

Exhale, reach forward with your right arm and hinge to your right from the hip joint, rest your hand on your shin, or to a brick, or the ground inside/outside of your right foot

Bottom waist rolls forward, top waist rolls back, reach your left arm up high, palm facing left, gaze to your left fingertips

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