Anahatasana - Heart Chakra Pose

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. Hug your outer hips to the midline.

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.

Uttanasana - Forward Fold

ALIGNMENT

From Tadasana, exhale, fold forward from the hip joint, lengthen through your spine, pelvis tips forward.

Hands to your shins, or the ground in front of you, or beside your feet.

Press your heels into the ground, lift your sit bones up.

Inhale, lengthen through your spine to the tip of your crown, exhale fold forward a little more.

Broaden through the collarbones, gaze to your shins.

Padangusthasana - Big Toe Forward Fold

ALIGNMENT

From Tadasana, exhale, fold forward from the hip joint, lengthen through your spine, pelvis tips forward.

Hold your big toe with your thumb and first two fingers. Press your thumb into the top of your big toe, and your big toe into your fingers. Press into your heels, lift your sit bones up.

Inhale, lengthen through your spine to the tip of your crown, exhale bend your elbows out to the sides and fold forward a little more, gaze to your shins.

Padahasthasana - Hands Under Feet Forward Fold

ALIGNMENT

From Tadasana, exhale, fold forward from the hip joint, lengthen through your spine, pelvis tips forward.

Place your hands, palms facing up, under your feet, toes touching the wrist creases.

Press your feet down into your hands, and your hands up into your feet, lift your sit bones up.

Inhale, lengthen through your spine to the tip of your crown, exhale bend your elbows out to the sides and fold forward a little more, gaze to your shins.

Ardha Baddha Padmottanasana - Half Bound Lotus Intense Stretch

ALIGNMENT

From Tadasana, inhale bend your right knee, hold onto your right foot with your left hand and bring your shin up to your hips.

Exhale, reach your right arm behind you, hold onto the inside of your left arm, or reach to bind with your right foot.

Inhale, lengthen through your spine, exhale, fold forward from the hip joint, place your right hand on a brick or to the ground. Press into the heel of your standing leg, lift your sit bones up, gaze to your shin.