Create sequences to suit your needs
ALIGNMENT
From Ardha Chandrasana, bend your left knee, reach your left hand back to hold the outside of your left foot. Press your hand into your foot and your foot into your hand. Reach your left knee up, broaden through the collarbones, press down through the three points of your right foot.
Arch through your whole spine, gently draw your navel towards your spine, lengthen your neck and softly reach your head back, gaze down or up.
ALIGNMENT
From Tadasana, hands on hips, step your left foot in a wide stance to face the side of your mat, inner feet parallel, press into the three points of your feet.
Inhale, lift your inner thighs and lengthen up through your spine. Exhale, hinge forward from the hip joint, place your fingertips on a brick, or the ground underneath your shoulders, inhale here.
Exhale, bend your elbows back between your legs and fold forward, working towards walking your hands between your feet, fingers face forward, lengthen your spine, lift your sit bones up. Crown of the head moving towards, or on the ground, gaze behind.
ALIGNMENT
From Tadasana, hands on hips, step your left foot out into a wide stance to face the side of your mat, rotate your feet out at a 45 degree angle.
Inhale, lift your inner thighs and lengthen up through your spine. Exhale, bend your knees and lower your hips down, stack your knees over your ankles, thighs working towards being parallel to the ground. Tailbone reaches down, hipbones reach up.
Hands in prayer position at your heart, sternum presses into your hands and hands press into your sternum, gaze forward.
ALIGNMENT
From Adho Mukha Svanasana, ground your left foot, toes angled out slightly, inhale, step your right foot between your hands, check for front heel to back heel alignment or slightly wider to allow the left hip to draw forward, exhale here.
Inhale, press into your feet to come up, front knee bent, reach your arms up high, arms shoulder width apart or palms together. Hug your outer hips to the midline.
Stack your front knee over your front ankle, press down into your left heel to draw the left hip forward, press into your right foot to draw right hip back, gaze forward or to your fingertips.
ALIGNMENT
From Virabhadrasana I or Ashta Chandrasana, interlace your hands behind your back, inhale, lengthen the spine, exhale hinge forward from the hip joint to just inside of your right leg.
Raise your arms up behind you with a soft bend in your elbows, broaden through the collarbones, keep your shoulders level to the ground.
Press into your left heel, hug your outer hips to the midline. Draw your navel towards your spine, gaze down.
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