Virabhadrasana II - Warrior II

ALIGNMENT

From Adho Mukha Svanasana, ground your left foot at a 45 degree angle. Inhale, step your right foot between your hands, check for front heel to back arch alignment, exhale here.

Inhale, press into your feet to come up, open your hips to the side of the mat, front knee bent. Left hip naturally sits forward of your right hip. Reach your arms out to shoulder height, palms facing down.

Stack your front knee over your front ankle, working towards your front thigh being parallel to the ground.

Lift your inner thighs, roll your outer left thigh down, hug your right hip in, gaze to your right fingertips.

Viparita Virabhadrasana - Reverse Warrior

ALIGNMENT

From Virabhadrasana II, inhale, turn your right palm to face up, hinge to your left from your waist, reach your right palm up and over your ear.

Rest your left hand on your left thigh or your lower calf, draw your navel towards your spine.

Lengthen through your right side body all the way to your fingertips, keep your right leg deeply bent, gaze up to your right fingertips.

Utthita Parsvakonasana - Side Angle

ALIGNMENT

From Adho Mukha Svanasana, ground your left foot at a 45 degree angle. Inhale, step your right foot between your hands, check for front heel to back arch alignment, exhale here.

Inhale, press into your feet to come up, open your hips to the side of the mat, front knee bent. Exhale hinge to your right from your hip joint. Place your right elbow on your right thigh, or place your right hand on a brick, or to the ground inside/outside your right foot.

Extend your left arm up palm facing the front of your mat, reach your arm over your ear. Draw your navel towards your spine. Bottom waist rolls forward, top waist rolls back, gaze under your upper arm.

Utthita Trikonasana - Triangle

ALIGNMENT

From Adho Mukha Svanasana, ground your left foot at a 45 degree angle. Inhale, step your right foot between your hands, check for front heel to back arch alignment, exhale here.

Inhale, press into your feet to come up, legs straight, open your hips to the side of the mat, reach your arms out to shoulder height, palm facing down.

Exhale, reach your right arm forward, hinge to your right from the hip joint. Place your hand on your shin, or a brick, or the ground inside/outside your right foot. Draw your navel towards your spine. Bottom waist rolls forward, top waist rolls back, reach your left arm up, palm facing left, gaze to your left fingertips.

Ardha Chandrasana - Half Moon

ALIGNMENT

From Trikonasana with your right leg forward, bend your front knee. Place your right hand a foot forward to the little toe side of your right foot, on a brick, or the ground, left hand on your hip. Step your left foot forward a little, press down through the three points of your right foot.

Inhale, float your left leg up to hip height or slightly above, toes facing forward. Flex your foot parallel to the ground, press out through the heel, firm your lifted leg.

Hips and shoulders stacked, reach your left arm up high, palm facing left, gaze down or to your left fingertips.