Create sequences to suit your needs
ALIGNMENT
From Vasisthasana, step your left foot behind your right leg with a bent knee, inhale here.
Exhale, 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. Gently draw your navel towards your spine.
Arch through your whole back, lengthen your neck and softly reach your head back, expand through the collarbones and open through your heart centre, gaze up.
ALIGNMENT
Lie on your front, arms by your sides, palms facing your body, forehead resting on the ground.
Inhale, press into your pubic bone, lift your head, upper torso, arms and legs, lift with the whole back. Reach your chest forward and up, extend your arms towards your feet, lift your legs up and press through the balls of your feet, roll your inner thighs up.
Broaden through the collarbones, firm your shoulder blades onto your back, back of the neck long, gaze slightly forward.
ALIGNMENT
Lie on your front, bend your elbow and place your forearms on the ground, shoulders stacked over elbows.
Spread your fingers and press into all five knuckles of your hands.
Roll your inner thighs up, draw your navel towards your spine.
Lengthen from your navel and extend your sternum forward and up, roll your shoulders back and down, press into the tops of the feet and pubic bone, gaze slightly forward.
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.
Pressing into all five knuckles of your hands, exhale, slowly bend your knees and softly place them on the ground, lift hips up and back.
Keep your hips high, bend your elbows and lower your chest and chin to the ground in between your hands, track your arms directly in line with your shoulders, gaze down.
ALIGNMENT
Lie on your front, feet hip width apart, top of the feet on the ground with your hands either side of your sternum.
Press your feet, thighs and pubic bone firmly to the ground, Inhale, press into your hands, lift your chest up and lengthen forward, track your elbows in line with your shoulders.
Reach your toes back, firm your legs, hug your outer hip to the midline, pull your hands back, draw your sternum forward and up, draw your navel towards your spine. Lifting with the whole back, gaze slightly forward.
© Yogaru 2023. All rights reserved.
