Hanumanasana - Monkey or Splits

ALIGNMENT

From Anjaneyasana, place your hands on bricks, or the ground, either side of your hips, straighten your right leg, slide your heel forward along the ground.

At the same time slide your left leg back, reach the top of the foot back along the ground.

Keep your hips level and squared as you dip your hips down, working towards your pelvis sitting on the ground. Hug your inner thighs and hips to the midline. Right toes pointing up, left heel in line with your left hip joint.

Lengthen through the spine. If your hips are grounded reach your arms up high, gaze forward.

Baddha Konasana - Bound Angle

ALIGNMENT

From Dandasana, bend your knees out to the sides, bring the soles of the feet together and place your feet close to your sit bones.

Hold onto the outer edge of your feet, release your legs out to the sides, press the soles of your feet together. Stretch your knees away and down towards the ground, hug your outer hips to the midline.

Inhale, press down into your sit bones to lengthen up through your spine. Use your thumbs to open the soles of your feet out like a book, lengthen your inner thighs out to your knee creases, gaze forward.

Salabhasana - Locust

ALIGNMENT

Lie on your front, arms by your sides, palms facing your body, forehead resting on the ground.

Inhale, press into your pubic bone, lift your head, upper torso, arms and legs, lift with the whole back. Reach your chest forward and up, extend your arms towards your feet, lift your legs up and press through the balls of your feet, roll your inner thighs up.

Broaden through the collarbones, firm your shoulder blades onto your back, back of the neck long, gaze slightly forward.

Naraviralasana - Sphinx

ALIGNMENT

Lie on your front, bend your elbow and place your forearms on the ground, shoulders stacked over elbows.

Spread your fingers and press into all five knuckles of your hands.

Roll your inner thighs up, draw your navel towards your spine.

Lengthen from your navel and extend your sternum forward and up, roll your shoulders back and down, press into the tops of the feet and pubic bone, gaze slightly forward.

Ashtanga Pranam - Knees, Chest, Chin

ALIGNMENT

From Phalakasana, inhale, press out through your heels to firm your legs, draw your navel towards your spine, firm your shoulder blades onto your back, broaden through the collarbones.

Pressing into all five knuckles of your hands, exhale, slowly bend your knees and softly place them on the ground, lift hips up and back.

Keep your hips high, bend your elbows and lower your chest and chin to the ground in between your hands, track your arms directly in line with your shoulders, gaze down.