Urdhva Mukha Svanasana - Upward Facing Dog

ALIGNMENT

From Chaturanga Dandasana, inhale, reach your sternum forward and up, roll over your toes onto the tops of the feet, straighten your arms, hands either side of your ribs.

Press into your hands and feet, lift your torso and legs up. Broaden through the collarbones, firm your shoulder blades onto your back.

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. Gaze forward or arch your head back and gaze up.

Dhanurasana - Bow

ALIGNMENT

Lie on your front, knees bent and hip width, draw your feet in towards your hips.

Reach your hands back and hold onto the outside of your ankles. Inhale, press into your pubic bone and reach your feet away to lift your sternum and thighs up. Press your hands into your feet and your feet into your hands.

Roll your inner thighs up to keep your knees in line with your hips. Lengthen the spine, gaze forward.

Ardha Bhekasana - Half Frog

ALIGNMENT

Lie on your front, bend your elbow and place your forearms on the ground shoulders stacked over elbows.

Bend your right knee and draw your foot in towards your right hip. Inhale, reach your right hand back and hold onto the inside of your right foot. Rotate your shoulder down to point your elbow up towards the ceiling. Stay here, or for a stronger stretch, pivot your fingers round over the top of your toes to face the front of your mat.

Keep your knees in line with your hips, press your foot toward the outside of your hip. Press down into your left forearm to lift the sternum forward and up, gaze slightly forward.

Bhekasana - Frog

ALIGNMENT

Lie on your front, knees bent and hip width, draw your feet in towards your hip.

Inhale, reach your hands back and hold onto the inside of your ankles. Rotate your shoulders down to point your elbows up towards the ceiling. Stay here, or for a stronger stretch, pivot your fingers round over the tops of your toes to face the front of your mat.

Roll your inner thighs up to keep your knees in line with your hips. Press your feet toward the outside of your hip. Lift your sternum forward and up, gaze slightly forward.

Setu Bandha Sarvangasana - Bridge

ALIGNMENT

Lie on your back with your knees bent, feet parallel and hip width apart, heels close to your sit bones. Arms pressed into the ground beside you. Root through your big toe mound and inner heels, inhale here.

Exhale, lift your hips up, knees extend forward, sternum lift up and towards your chin. Lightly press into the back of your head, back of the neck long. Roll your shoulders under and clasp your hands under your pelvis, extend your arms towards your feet.

Hug your outer hips to the midline, thighs parallel to the ground, roll your inner thighs down, gaze up.