Upavistha Konasana - Wide Leg Seated Forward Fold

ALIGNMENT

From Dandasana, open your legs out wide, press out through the heels, thighs pressing into the ground, toes pointing up.

Place your hands either side of your hips, stack your pelvis. Inhale, lengthen up through your spine, exhale, fold forward from the hip joint, stretch your arms out between your legs and lengthen through the front, sides and back body, draw your navel towards your spine. Sit bones reach back.

Lead with your sternum, inhale, lengthen the spine, exhale, release further forward, walk your hands forward a little as you fold forward, or hold onto your big toes, gaze down.

Krounchasana - Heron

ALIGNMENT

From Dandasana, bend your left knee and place the top of your foot to the outside of your left hip. Hug your left knee into the midline.

Bend your right leg and clasp your right foot with both hands. Work towards straightening your right leg and reach it up, draw your sternum towards your leg.

Press your foot into your hands and your hands into your foot to help straighten the leg. Press into both sit bones and the shin of your right leg, gaze forward or to your right foot.

Paripurna Navasana - Boat

ALIGNMENT

From Dandasana, bend your knees and place your feet on the ground, hold onto the outside of your knees, lean back slightly shifting your weight onto your sit bones.

Inhale, come up onto the balls of your feet, exhale, lift your legs up shins parallel to the ground, or slowly straighten your legs.

Strongly draw your navel towards your spine, reach your arms forward either side of your lifted legs, palms facing.

Broaden through the collarbones, lift the sternum forward, lengthen the spine, gaze forward.

Eka Pada Rajakapotasana - One Legged King Pigeon

ALIGNMENT

From Adho Mukha Svanasana, place your right foot behind your left hand and your right knee behind your right hand. Right foot flexed, working towards your right shin being parallel to the top of the mat.

Place your hands either side of your hips, walk your left leg out behind you in line with your left hip as you lower your hips down. Draw your left hip forward and your right hip back, let the weight of your upper body help to gently lower your hips down.

Stay here and gaze forward, or for a stronger stretch, exhale, fold forward, interlock your hands and place your head on your hands, gaze down.

Ardha Hanumanasana - Half Monkey or Half Splits

ALIGNMENT

From Anjaneyasana, with hands on bricks or to the ground, work on straightening your right leg and flex your foot. Inhale, lengthen up through the spine, broaden through the collarbones, exhale, fold forward from the hip joint over your right leg.

Hips stacked over knees, draw your right hip back in line with your left hip. Lift your sternum forward, hug your outer hips to the midline, gaze to your right foot.