Adho Mukha Svanasana - Downward Facing Dog

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

Ardha Pincha Mayurasana - Dolphin

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

Prasarita Padottanasana I - Wide Legged Forward Fold I

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

Camatkarasana - Wild Thing

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

Setu Bandha Sarvangasana - Bridge

ALIGNMENT

Lie on your back with your knees bent, feet parallel and hip width apart, heels close to your sit bones. Root through your big toe mound and inner heels. Arms pressed into the ground beside you

Exhale, lift your hips up, roll your shoulders under and clasp your hands below your pelvis. Press into your arms and extend them towards your feet

Knees extend forward, sternum lift up and towards your chin, lightly press into the back of your head

Hug your outer hips to the midline, thighs parallel to the ground, roll your inner thighs down, gaze up