Phalakasana - Plank

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. Hug your outer hips to the midline, 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 slightly forward of 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.

Camatkarasana - Wild Thing

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.