Standing

Anahatasana - Heart Chakra Pose

YOGARU_Anahatasana.png

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.

Tadasana - Mountain

ALIGNMENT

Stand with your feet hip width, pour your weight into the three points of your feet - big toe mound, little toe and the centre of the heel, lift your arches and inner ankles.

Hug your outer hips to the midline, pelvis stacked over the foundation of your feet. Lengthen through the front, sides and back of the body.

Broaden through the collarbones, lengthen through your spine to the tip of your crown, chin level with the ground, gaze forward.

Urdhva Hastasana - Upward Salute

ALIGNMENT

Stand with your feet hip width, pour your weight into the three points of your feet, lift your arches and your inner ankles.

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

Broaden through the collarbones, relax your ribs down, draw the top of the arm bones into their sockets.

Press into your feet, reach through your fingertips, gaze forward or to your fingertips.

Utkatasana - Chair

ALIGNMENT

From Tadasana with your feet hip width or feet together. Inhale, reach your arms up high.

Exhale, bend your knees and sit back like you’re sitting into a chair, press into your heels.

Press the top of the thigh bones down towards your heels, inner thighs lift, hug your outer hips to the midline. Draw your navel towards your spine.

Broaden through the collarbones, arms shoulder width apart or palms together, lengthen through the sides of the body, gaze forward or to your fingertips.

Parivrtta Utkatasana - Revolved Chair

ALIGNMENT

From Utkatasana, feet together, bring your hands to prayer position in front of your heart centre.

Inhale, lengthen through your spine, exhale, twist to your right from the waist, place your left elbow outside your right knee.

Press your hands together, broaden through the collarbone, stack your shoulders, open your chest to the right, forearms stacked, bottom waist rolls forward, top waist rolls back.

Lengthen through your spine to the tip of your crown, gaze forward or over your right shoulder.