Marichyasana I - Marichi I

ALIGNMENT

From Dandasana, bend your right knee and place your foot fist distance from your left thigh, press out through your left heel.

Place your left hand on the ground by your left hip, inhale, reach your right arm up high. Exhale, hinge forward from the hips to the inside of your right leg, palm facing to the right side. Wrap your arm around your lower right shin, wrap your left hand behind you, use a belt to draw the hand together or reach to bind.

Press your right thigh against your upper body. Inhale, reach your sternum forward, exhale, release further forward, gaze down.

Marichyasana II - Marichi II

ALIGNMENT

From Dandasana, bend your left knee and place your left foot in the crease of your right hip, heel press into your inner groin. Bend your right knee and place your foot in front of your right hip, press your foot into the ground.

Place your left hand on the ground by your left hip, inhale, reach your right arm up high, palm facing to the right side, exhale, hinge forward from the hips to the inside of your right leg. Press into both sit bones. Wrap your arm around your lower right shin, wrap your left hand behind you, use a belt to draw the hand together or reach to bind.

Inhale, reach your sternum forward, exhale, fold forward, gaze down.

Janu Sirsasana - Head to Knee Forward Fold

ALIGNMENT

From Dandasana, bend your right knee, place your foot on the inner thigh of your left leg, press out through your left heel, right knee grounded.

Inhale, lengthen up through your spine to tip of your crown, exhale, fold forward from the hip joint. Lead with your sternum, broaden through the collarbones, lengthen through the front, sides and back of the body.

Place your hands either side of your left leg or hold onto the sides of your left foot, inhale, lengthen the spine, exhale, release a little further forward, gaze down.

Upavistha Konasana - Wide Leg Seated Forward Fold

ALIGNMENT

From Dandasana, open your legs out wide, press out through the heels, thighs pressing into the ground, toes pointing up.

Place your hands either side of your hips, stack your pelvis. Inhale, lengthen up through your spine, exhale, fold forward from the hip joint, stretch your arms out between your legs and lengthen through the front, sides and back body, draw your navel towards your spine. Sit bones reach back.

Lead with your sternum, inhale, lengthen the spine, exhale, release further forward, walk your hands forward a little as you fold forward, or hold onto your big toes, gaze down.

Krounchasana - Heron

ALIGNMENT

From Dandasana, bend your left knee and place the top of your foot to the outside of your left hip. Hug your left knee into the midline.

Bend your right leg and clasp your right foot with both hands. Work towards straightening your right leg and reach it up, draw your sternum towards your leg.

Press your foot into your hands and your hands into your foot to help straighten the leg. Press into both sit bones and the shin of your right leg, gaze forward or to your right foot.