Create sequences to suit your needs
Develop a home practice
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
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
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
