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.

Parivrtta Janu Sirsasana - Revolved Head to Knee

ALIGNMENT

From Dandasana, open your legs out wide, bend your right knee and place your foot on the inner thigh of your left leg, press out through your left heel, right knee grounded, press into both sit bones.

Place your right hand on your right hip. Hinge to your left from the left waist. Place your left forearm on the ground inside your left leg, palm facing up, or hold onto the inside of you left foot.

Inhale, lift your right arm up high, palm facing left, exhale, reach your right arm up and over your right ear. Reach towards your left foot or hold onto the outside edge of your left foot. Bottom waist rolls forwards, top waist rolls back, gaze up under your arm.

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.

Paripurna Navasana - Boat

ALIGNMENT

From Dandasana, bend your knees and place your feet on the ground, hold onto the outside of your knees, lean back slightly shifting your weight onto your sit bones.

Inhale, come up onto the balls of your feet, exhale, lift your legs up shins parallel to the ground, or slowly straighten your legs.

Strongly draw your navel towards your spine, reach your arms forward either side of your lifted legs, palms facing.

Broaden through the collarbones, lift the sternum forward, lengthen the spine, gaze forward.