Ardha Pincha Mayurasana - Dolphin

ALIGNMENT

From kneeling, place your forearms parallel on the ground, shoulder width apart. Root down through your forearms and lengthen up to your shoulders, broaden through the collarbones.

Gaze between your forearms, lift your knees up and walk your feet in towards your arms. Lift your sit bones up, roll your inner thighs back.

Press down into your feet and firm your legs, back of the neck long, gaze forward.

Parighasana - Gate

ALIGNMENT

From kneeling, extend your right foot out to your right with a straight leg, toes facing away from you. Check for right heel to left knee alignment.

Inhale, reach your left arm up high, palm facing right, exhale, hinge to the right from the hip joint. Reach your left arm up and over your ear, place your right hand on your right shin.

Bottom waist rolls forward, top waist rolls back, gaze forward or under your left upper arm.

Anjaneyasana A - Low Lunge A

ALIGNMENT

From Adho Mukha Svanasana, inhale, step your right foot forward just inside your right hand, lower your left knee to the ground, back leg firm.

Hug your outer hips to the midline, gently bend your front knee and lower your hips towards the ground. Press into your front foot and back knee and scissors them towards each other.

Broaden through the collarbones, lengthen through your spine to the tip of your crown, draw your sternum forward and up, gaze slightly forward.

Anjaneyasana B - Low Lunge B

ALIGNMENT

From Adho Mukha Svanasana, inhale, step your right foot forward just inside your right hand, lower your left knee to the ground, back leg firm.

Hug your outer hips to the midline, gently bend your front knee and lower your hips towards the ground, exhale here.

Inhale, reach your arm up high shoulder width apart or palms together.

Draw your navel towards your spine, broaden through the collarbones, lengthen through your spine to the tip of your crown, gaze forward or to your fingertips.

Utthan Pristhasana - Lizard

ALIGNMENT

From Adho Mukha Svanasana, inhale, step your right foot to the outside of your right hand, lower your left knee to the ground.

Hug your outer hips to the midline, lower your hips down towards the ground. Stay here, or for a stronger stretch, lower onto your forearms and lift your left knee. Press out through your left heel to firm the back leg, hips level.

Press into your right foot and forearms, broaden through the collarbones, lengthen through your spine to the tip of your crown, gaze slightly forward.