Create sequences to suit your needs
Develop a home practice
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 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
ALIGNMENT
From Tadasana, inhale, pour your weight into your left foot, bend your right leg back and lift your heel up towards your right buttocks
Reach back with your right hand and hold onto the outside of your right foot. Lift your right foot up and back. Press your foot into your hand and your hand into your foot
Extend your sternum forward and up, broaden through the collarbones
Reach your left arm up high, press your thumb and forefinger together, gaze to the fingers of your left hand
ALIGNMENT
From Vasisthasana, step your left foot behind your right leg with a bent knee
Ground into your right foot to lift your hips up and arch your upper back. Rotate your left palm to face the front of the mat, sweep your arm up and over your ear
Arch your head back with length in the back of your neck and expand through the collarbones to open through your heart centre, gaze up
ALIGNMENT
From Adho Mukha Svanasana, place your right foot behind your left hand and your right knee behind your right hand. Right foot flexed, working towards your right calf being parallel to the top of the mat
Place your hands either side of your hips, walk your left leg out behind you in line with your left hip. Draw your left hip forward and your right hip back
Inhale, lengthen the spine, exhale, fold forward and place your forearms on the ground. Stay here, or for a stronger stretch, interlock your hands and place your head on your hands, or bring your head to the ground and reach your arms forward, gaze down
