Create sequences to suit your needs
Develop a home practice
ALIGNMENT
From Virabhadrasana I or Ashta Chandrasana arms reaching high, inhale, lengthen the spine, exhale hinge forward from the hip joint over your front leg
Arms in line with ears, lengthen up through your spine to the tip of your crown
Press into your back heel, hug your outer hips to the midline, gaze down
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, open your hips to the side of your mat. Left hip naturally sits forward of your right hip, reach your arms out to shoulder height, palms facing down
Stack your front knee over your front ankle, working towards your front thigh being parallel to the ground
Lift your inner thighs, roll your outer left thigh down, hug your right hip in, gaze to your right fingertips
ALIGNMENT
From Virabhadrasana II, inhale, turn your right palm to face up and hinge to your left from your waist, reach your right palm up and over your ear
Rest your left hand on your left thigh or your lower calf, draw your navel towards your spine
Lengthen up through your right side body all the way to your fingertips, keep your right leg deeply bent, gaze up to your right fingertips
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
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
