Halasana - Plough

ALIGNMENT

From Salamba Sarvangasana, exhale, slowly lower your toes to the floor behind your head, hinge from the hips joints.

Straighten your legs, lift the top of your thighs and sit bones towards the ceiling. Roll your inner thighs down to the ground.

Release your hands away from your back, clasp your hands behind you on the ground, press the little finger side of your hands down. Lengthen through the spine, lift your sit bones up and reach through the balls of your feet.

To come down, use your arms to support your lower back and slowly roll back down.

Karnapidasana - Ear Pressure

ALIGNMENT

From Halasana, bend your knees and place them on the ground either side of your ears.

Press your clasped hands into the ground to lengthen your spine.

To come down, use your arms to support your lower back and slowly roll back down.

Urdhva Padmasana - Inverted Lotus

ALIGNMENT

From Halasana, bend your knees and bring your legs into cross legged, or lotus position.

Press into your shoulders and place your hands against your thighs close to your knees, straighten your arms. Press your hands into your knees and your knees into you hands, broaden through the collarbones.

To come down, unfold your legs, place your hands on your lower back, use your arms to support you and slowly roll back down.

Salamba Sirsasana - Headstand

ALIGNMENT

Using a wall for support if needed. From kneeing, interlink your fingers and place your forearms on the ground, elbows shoulder width apart. Cradle your head in your palms, place the top of your head on the ground. Press down through your forearms, lengthen up to your shoulders.

Inhale, lift your hip up, walk your feet forward, legs bent or straight. Exhale, draw your navel towards your spine, slowly lift your legs off the ground, one at a time or both together, reach your legs up high. Hug your outer hips and inner thighs to the midline, press through the balls of your feet. To come down, slowly bend your knees and lower your feet to the ground.

Pincha Mayurasana - Peacock

ALIGNMENT

Using a wall for support if needed. From kneeling, place your forearms parallel on the ground, shoulder width apart. Press down through your forearms, lengthen up to your shoulders, broaden your collarbones.

Gaze between your forearms, walk your feet forward. Bend your left leg, lift your right leg up and press out through the heel. Spring your right leg up overhead, follow with the left leg, reach your legs up high, draw your navel towards your spine. Hug your outer hips and inner thighs to midline, press through the balls of your feet, reach your tailbone up to your heels. To come down, slowly bend your knees and lower your feet to the ground.