Forward bend

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Utthan Pristhasana - Lizard

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ALIGNMENT

From Adho Mukha Svanasana, inhale, step your right foot to the outside of your right hand, lower your left knee to the ground

Hug your outer hips to the midline, hips level

Lower your hips down towards the ground. Stay here, orfor a stronger stretch, lower onto your forearms

Tuck your left toes under and lift your left knee. Press out through your left heel to firm the back leg

Press into your right foot and forearms, broaden through the collarbones, lengthen up through your spine to the tip of your crown, gaze slightly forward

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Ashta Chandrasana A - Eight Crescent Moon A

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ALIGNMENT

From Adho Mukha Svanasana, inhale, step your right foot between your hands

Stack your front knee over your front ankle, working towards your front thigh being parallel to the ground

Press out through your left heel, firm your back leg, hug your outer hips to the midline

Broaden through your collarbones, lengthen up through your spine to the tip of your crown, draw your sternum forward and up, gaze slightly forward

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Prasarita Padottanasana I - Wide Legged Forward Fold I

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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

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Baddha Virabhadrasana - Humble Warrior

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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