Utthita Hasta Padangusthasana - Extended Hand to Big Toe

ALIGNMENT

From Tadasana, hands on hips, inhale, pour your weight into your left foot, draw your navel towards your spine, bend your right knee and lift your leg to your chest.

Reach your right arm to the inside of your leg, hold your big toe with your thumb and first two fingers, press your big toe into your fingers and your fingers against your big toe, hips level.

Exhale, work towards straightening your right leg, press out through the heel, lengthen through your spine to the tip of your crown, gaze forward.

Bhujapidasana - Shoulder Pressing

ALIGNMENT

From Malasana, tuck your torso between your legs and place your hands on the ground, fingers facing forward.

Lift your hips, tuck your shoulders, one at a time, under your thighs above the knees, strongly draw your navel towards your spine, round your upper back. Lean your weight back onto your hands. Place the back of the thighs high up on your upper arms, exhale, lift your feet up and cross your ankles.

Press into your hands and strongly hug your thighs to your upper arms, gaze slightly forward.

Tittibhasana - Firefly

ALIGNMENT

From Bhujapidasana, exhale, reach your legs out straight, lift your hips up.

Press out through the balls of your feet to firm your legs. Straighten your arms, strongly draw your navel towards your spine, round your upper back.

Reach your sit bones back, press into your hands, strongly hug your legs against the upper arms, gaze slightly forward.

Paschimottanasana - Seated Forward Fold

ALIGNMENT

From Dandasana, inhale, lengthen up through your spine, exhale, fold forward from the hip joint, lead with your sternum, broaden through the collarbones, lengthen through the front, sides and back body.

Place your hands either side of your legs, heels reach forward, sit bones reach back, inhale lengthen the spine, exhale release further forward.

Keep your hands either side of your legs or hold onto the sides of your feet, elbows bend out to the sides, gaze down.

Triang Mukha Eka Pada Paschimottanasana- Three Limb One Foot Forward Fold

ALIGNMENT

From Dandasana, bend your right knee, place the top of your foot to the outside of your right hip, hug your right knee to the midline, press out through your left heel.

Inhale, lengthen up through your spine to the 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 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 further forward, gaze down.