Arm Balance

Adho Mukha Svanasana - Downward Facing Dog

ALIGNMENT

From tabletop, lift your hips up and back, hands shoulder width apart, feet hip width apart, fingers spread, press into all five knuckles of your hands and lightly though the pads of your fingers.

Roll your biceps forward, broaden through the collarbones, back of the neck long, firm your shoulder blades onto 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 press back, roll your inner thighs back. Hug your outer hips to the midline, gaze to the ground under your pelvis.

Phalakasana - Plank Pose

ALIGNMENT

From Adho Mukha Svanasana, inhale, reach forward and stack your shoulders over your wrists, press into all five knuckles of your hands, roll your biceps forward, shoulder blades spread outwards.

Press out through your heels to firm your legs, hips level to the ground, hug your outer hips to the midline, exhale, draw your navel towards your spine, broaden through the collarbones.

Lengthen from your heels all the way to the tip of your crown in a diagonal line, keep your head in line with your spine, back of the neck long, gaze to the ground.

Chaturanga Dandasana - Four Limb Staff

ALIGNMENT

From Phalakasana, inhale, press out through your heels to firm your legs, draw your navel towards your spine, firm your shoulder blades onto your back, broaden through the collarbones.

Press into all five knuckles of your hands, exhale, bend your elbows, track them directly in line with your shoulders. Lower your chest forward and down, until your upper arms are parallel and your forearms are perpendicular to the ground. Lift through the upper back and spread your shoulder blades as you lower.

Keep your head in line with your spine, back of the neck long, gaze down.

Purvottanasana - Upward Plank

ALIGNMENT

From Dandasana, place your hands behind your hips with your fingers facing forward. Inhale, lift your hips up high, arms and legs straight.

Press your toes down towards the ground, inner thighs roll down, press into your hands to lift your sternum up, broaden through the collarbones.

Press down into your heels to firm the back of your legs, hips level, back of the neck long, lengthen from your heels all the way to the tip of your crown in a diagonal line, gaze up.

Vasisthasana - Side Plank

ALIGNMENT

From Phalakasana with feet together, roll onto the little toe side of your right foot, stack your feet together, legs straight.

Place your right hand directly under your right shoulder, shoulders stacked, place your left hand on your hip, hips stacked, draw your navel towards your spine.

Lift your hips up, press out through your heels, lengthen from your heels through your spine to the tip of the crown in a diagonal line.

Reach your left arm up high, palm facing left, gaze forward or to your extended hand.