Urdhva Dhanurasana - Upward Bow or Wheel

ALIGNMENT

Lie on your back, knees bent, feet parallel, hip width apart. Bend your elbows, place your hands on the ground beside your ears, fingers point towards your shoulders, elbow in line with your shoulders. Press firmly into your hands and feet.

Exhale, lift your hips up and come onto the crown of your head, inhale here. Exhale, lift your head up and straighten your arms. Knees hip width apart, hug your outer hips to the midline. Roll your inner thighs down, reach your chest towards the back of your mat.

To come down tuck your chin in and slowly come down to your head, then lower your hips down to the ground.

Ustrasana - Camel

ALIGNMENT

From kneeling, knees hip width apart, roll your inner thighs back, hug your hips to the midline, toes tucked under or press into the tops of your feet.

Inhale, lengthen up through the sternum, place your hands on your lower back, fingers pointing down. Roll your shoulders back, draw your navel towards your spine.

Exhale, reach your arms back and place your hands on your heel. Root down into your shins, lengthen up through the spine, press the front of the pelvis forward and up.

Back of the neck long, gaze up.

Matsyasana - Fish

ALIGNMENT

Lie on your back, tuck your arms alongside your body, hands beneath your buttocks, palms facing down. Press into your palms and forearms.

Inhale, lift your chest and head up, arch your back and rest the top of your head on the ground. Flex your feet and press out through your heels. Squeeze your inner thighs together, lift your sternum up, broaden through the collarbones, gaze up and back.