Standing

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Adho Mukha Svanasana - Downward Facing Dog

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ALIGNMENT

Hands shoulder width apart, feet hip width apart, press into all five knuckles of your hands and lightly though the pads of your fingers, fingers spread

Roll your biceps forward, broaden the collarbones, back of the neck long, firm your shoulder blades against your back, head in line with your ears

Pelvis tips forward, lift your sit bones up, stretch your heels towards the ground, draw your hips up and back

Top of the thighs pressing back, roll your inner thighs back. Hug your outer hips to the midline, gaze to the ground under your pelvis

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Ardha Pincha Mayurasana - Dolphin

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ALIGNMENT

From kneeling, place your forearms parallel on the ground, shoulder width apart. Root down through your forearms and lengthen up to your shoulders, broaden your collarbones

Gaze between your forearms, walk your feet in towards your arms to bring your shoulders directly over your elbows

Press down into your feet and firm your legs, back of the neck long, gaze forward

Parighasana - Gate

ALIGNMENT

From kneeling, extend your right foot out to your right with a straight leg, check for right heel to left knee alignment

Inhale, reach your left arm up high, palm facing right, exhale, hinge to the right from the hip joint over your right leg, reach your left arm over your ear. Place your right hand on your right shin

Bottom waist rolls forward, top waist rolls back, gaze forward or to your
left fingertips

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Anjaneyasana B - Low Lunge B

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ALIGNMENT

From Uttanasana, inhale, step your left foot to the back of the mat, lower your left knee to the ground, back leg firm

Hug your outer hips to the midline, exhale here

Inhale, reach your arm up high along your ears

Draw your navel towards your spine, broaden through the collarbones

Lengthen up through your spine to the tip of your crown, gaze forward or to your fingertips