Backbend

Anahatasana - Heart Chakra Pose

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ALIGNMENT

From all fours, hips stacked over knees, shoulders stacked over wrists.

Walk your hands forward and lower your chest towards the ground, rest your forehead on the ground, hips stay stacked over knees.

Stretch your arms forward, reach your hips back, press your hands into the ground with elbows lifted, reach the chest towards the ground, gaze down.

Ardha Uttanasana - Half Forward Fold

ALIGNMENT

From Uttanasana, inhale, lift up halfway, fingertips just below your knees or to the ground.

Lengthen through your spine to the tip of your crown, extend your sternum forward and up, back of the neck long.

Broaden through the collarbones, firm your shoulder blades onto your back, lift with the whole back.

Press into your heels to firm your legs, gaze down.

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 through the collarbones.

Gaze between your forearms, lift your knees up and walk your feet in towards your arms. Lift your sit bones up, roll your inner thighs back.

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

Anjaneyasana B - Low Lunge B

ALIGNMENT

From Adho Mukha Svanasana, inhale, step your right foot forward between your hands, lower your left knee to the ground, back leg firm.

Hug your outer hips to the midline, gently bend your front knee and lower your hips towards the ground, exhale here.

Inhale, reach your arm up high shoulder width apart or palms together.

Draw your navel towards your spine, broaden through the collarbones, lengthen through your spine to the tip of your crown, gaze forward or to your fingertips.

Ashta Chandrasana B - Eight Crescent Moon B

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ALIGNMENT

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

Inhale, press into your feet to come up, reach your arms up high, shoulder width apart or palms together. Stack your front knee over your front ankle.

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

Draw your navel towards your spine, broaden through your collarbones, lengthen through your spine to the tip of your crown, gaze forward or to your fingertips.