Padangusthasana - Big Toe Forward Fold

ALIGNMENT

From Tadasana, exhale, fold forward from the hip joint, lengthen through your spine, pelvis tips forward.

Hold your big toe with your thumb and first two fingers. Press your thumb into the top of your big toe, and your big toe into your fingers. Press into your heels, lift your sit bones up.

Inhale, lengthen through your spine to the tip of your crown, exhale bend your elbows out to the sides and fold forward a little more, gaze to your shins.

Padahasthasana - Hands Under Feet Forward Fold

ALIGNMENT

From Tadasana, exhale, fold forward from the hip joint, lengthen through your spine, pelvis tips forward.

Place your hands, palms facing up, under your feet, toes touching the wrist creases.

Press your feet down into your hands, and your hands up into your feet, lift your sit bones up.

Inhale, lengthen through your spine to the tip of your crown, exhale bend your elbows out to the sides and fold forward a little more, gaze to your shins.

Ardha Baddha Padmottanasana - Half Bound Lotus Intense Stretch

ALIGNMENT

From Tadasana, inhale bend your right knee, hold onto your right foot with your left hand and bring your shin up to your hips.

Exhale, reach your right arm behind you, hold onto the inside of your left arm, or reach to bind with your right foot.

Inhale, lengthen through your spine, exhale, fold forward from the hip joint, place your right hand on a brick or to the ground. Press into the heel of your standing leg, lift your sit bones up, gaze to your shin.

Ardha Uttanasana - Half Forward Fold

ALIGNMENT

From Uttanasana, inhale, lift up halfway, fingertips just below your knees or to the ground.

Lengthen through your spine to the tip of your crown, extend your sternum forward and up, back of the neck long.

Broaden through the collarbones, firm your shoulder blades onto your back, lift with the whole back.

Press into your heels to firm your legs, gaze down.

Adho Mukha Svanasana - Downward Facing Dog

ALIGNMENT

From tabletop, lift your hips up and back, hands shoulder width apart, feet hip width apart, fingers spread, press into all five knuckles of your hands and lightly though the pads of your fingers.

Roll your biceps forward, broaden through the collarbones, back of the neck long, firm your shoulder blades onto your back, head in line with your ears.

Pelvis tips forward, lift your sit bones up, stretch your heels towards the ground, draw your hips up and back.

Top of the thighs press back, roll your inner thighs back. Hug your outer hips to the midline, gaze to the ground under your pelvis.