Warm up

Marjaryasana - Cat

YOGARU_Marjaryasana.png

ALIGNMENT

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

Exhale, arch your spine up, pelvis tips back, shoulder blades spread apart.

Press into all five knuckles of your hands, the tops of your feet and your knees.

Back of the neck long, gaze at the ground under your navel.

Inhale, into Bitilasana, repeat 5-10 rounds to warm up the spine.

Bitilasana - Cow

YOGARU_Bitilasana.png

ALIGNMENT

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

Inhale, dip your navel down, pelvis tips forward, sit bones spread, broaden your collarbones, move your sternum forward and up, shoulder blades draw together.

Press into all five knuckles of your hands, the tops of your feet and your knees. Back of the neck long, gaze forward to the front of your mat.

Exhale, into Marjaryasana, repeat 5-10 rounds to warm up the spine.

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.

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.

Siddhasana - Accomplished Pose

YOGARU_Siddhasana.png

ALIGNMENT

From a seated position, legs straight, place your right hand under your right buttocks and draw the flesh out to the side, repeat with your left buttocks, sit up tall onto your sit bones.

Bend your right leg, place your foot to the ground in front of your pubic bone, top of the foot on the mat, sole of the foot facing up. Place your left foot in front of your right foot so that the feet are lined in front of each other.

Place your hand on your lower thighs, lengthen up through your spine to the tip of your crown.

Broaden through the collarbones, gaze forward.