Setu Bandha Sarvangasana - Bridge

ALIGNMENT

Lie on your back with your knees bent, feet parallel and hip width apart, heels close to your sit bones. Arms pressed into the ground beside you. Root through your big toe mound and inner heels, inhale here.

Exhale, lift your hips up, knees extend forward, sternum lift up and towards your chin. Lightly press into the back of your head, back of the neck long. Roll your shoulders under and clasp your hands under your pelvis, extend your arms towards your feet.

Hug your outer hips to the midline, thighs parallel to the ground, roll your inner thighs down, gaze up.

Urdhva Dhanurasana - Upward Bow or Wheel

ALIGNMENT

Lie on your back, knees bent, feet parallel, hip width apart. Bend your elbows, place your hands on the ground beside your ears, fingers point towards your shoulders, elbow in line with your shoulders. Press firmly into your hands and feet.

Exhale, lift your hips up and come onto the crown of your head, inhale here. Exhale, lift your head up and straighten your arms. Knees hip width apart, hug your outer hips to the midline. Roll your inner thighs down, reach your chest towards the back of your mat.

To come down tuck your chin in and slowly come down to your head, then lower your hips down to the ground.

Ustrasana - Camel

ALIGNMENT

From kneeling, knees hip width apart, roll your inner thighs back, hug your hips to the midline, toes tucked under or press into the tops of your feet.

Inhale, lengthen up through the sternum, place your hands on your lower back, fingers pointing down. Roll your shoulders back, draw your navel towards your spine.

Exhale, reach your arms back and place your hands on your heel. Root down into your shins, lengthen up through the spine, press the front of the pelvis forward and up.

Back of the neck long, gaze up.

Matsyasana - Fish

ALIGNMENT

Lie on your back, tuck your arms alongside your body, hands beneath your buttocks, palms facing down. Press into your palms and forearms.

Inhale, lift your chest and head up, arch your back and rest the top of your head on the ground. Flex your feet and press out through your heels. Squeeze your inner thighs together, lift your sternum up, broaden through the collarbones, gaze up and back.

Salamba Sarvangasana - Shoulderstand

ALIGNMENT

Lie on your back, inhale, arms press into the ground beside you. Exhale, bend your knees, lift your hips up and roll your legs towards your head. Place your hands on your lower back, fingers facing up, elbows shoulder width apart. Straighten your legs up high, lengthen up through your inner thighs, press through the balls of your feet. Walk your hands down your back towards your shoulders.

Hug your outer hips to the midline, lift your front body up, lengthen your spine. Lift sternum up and towards your chin, lightly press into the back of your head, gaze to your feet. To come down, use your arms to support your lower back and slowly roll back down.