Eka Pada Rajakapotasana - One Legged King Pigeon

ALIGNMENT

From Adho Mukha Svanasana, place your right foot behind your left hand and your right knee behind your right hand. Right foot flexed, working towards your right shin being parallel to the top of the mat.

Place your hands either side of your hips, walk your left leg out behind you in line with your left hip as you lower your hips down. Draw your left hip forward and your right hip back, let the weight of your upper body help to gently lower your hips down.

Stay here and gaze forward, or for a stronger stretch, exhale, fold forward, interlock your hands and place your head on your hands, gaze down.

Ardha Hanumanasana - Half Monkey or Half Splits

ALIGNMENT

From Anjaneyasana, with hands on bricks or to the ground, work on straightening your right leg and flex your foot. Inhale, lengthen up through the spine, broaden through the collarbones, exhale, fold forward from the hip joint over your right leg.

Hips stacked over knees, draw your right hip back in line with your left hip. Lift your sternum forward, hug your outer hips to the midline, gaze to your right foot.

Hanumanasana - Monkey or Splits

ALIGNMENT

From Anjaneyasana, place your hands on bricks, or the ground, either side of your hips, straighten your right leg, slide your heel forward along the ground.

At the same time slide your left leg back, reach the top of the foot back along the ground.

Keep your hips level and squared as you dip your hips down, working towards your pelvis sitting on the ground. Hug your inner thighs and hips to the midline. Right toes pointing up, left heel in line with your left hip joint.

Lengthen through the spine. If your hips are grounded reach your arms up high, gaze forward.

Baddha Konasana - Bound Angle

ALIGNMENT

From Dandasana, bend your knees out to the sides, bring the soles of the feet together and place your feet close to your sit bones.

Hold onto the outer edge of your feet, release your legs out to the sides, press the soles of your feet together. Stretch your knees away and down towards the ground, hug your outer hips to the midline.

Inhale, press down into your sit bones to lengthen up through your spine. Use your thumbs to open the soles of your feet out like a book, lengthen your inner thighs out to your knee creases, gaze forward.