Marichyasana III - Marichi III

ALIGNMENT

From Dandasana, bend your right knee and place your foot fist distance from your left thigh, press your foot into the ground. Press out through your left heel, press into both sit bones.

Place your right hand on the ground behind your right hip. Inhale, lengthen up through the spine, exhale, twist to the right from the waist.

Wrap your left arm around your right leg, or place your left elbow to the outside of your right knee.

Inhale, lengthen the spine, exhale, gently twist a little more, gaze forward or over your right shoulder.

Ardha Matsyendrasana - Half Lord of the Fishes

ALIGNMENT

From Dandasana, bend your left knee and place your foot to the outside of your right hip, left thigh grounded. Step your right foot to the outside of your left leg, press into your right foot and press into both sit bones.

Place your right hand on the ground behind your right hip. Inhale, lengthen up through the spine, exhale, twist to your right from the waist.

Wrap your left arm around your right leg or place your left elbow to the outside of your right knee.

Inhale, lengthen the spine, exhale, gently twist a little more, gaze forward or over your right shoulder.

Bharadvajasana - Bharadvaja’s Twist

ALIGNMENT

From Dandasana, lean to your right, bend both knees and swing your legs to your left hip.

Place your left foot behind your left buttocks, press your right foot into the top of the left leg.

Place your right hand on the ground behind you, place your left hand on your right knee. Inhale, lengthen up through the spine, exhale, twist to your right from the waist.

Press your left sit bone towards the ground. Inhale, lengthen the spine, exhale, gently twist a little more, gaze forward or over your right shoulder.

Janu Sirsasana - Head to Knee Forward Fold

ALIGNMENT

From Dandasana, bend your right knee, place your foot on the inner thigh of your left leg, press out through your left heel, right knee grounded.

Inhale, lengthen up through your spine to tip of your crown, exhale, fold forward from the hip joint. Lead with your sternum, broaden through the collarbones, lengthen through the front, sides and back of the body.

Place your hands either side of your left leg or hold onto the sides of your left foot, inhale, lengthen the spine, exhale, release a little further forward, gaze down.

Parivrtta Janu Sirsasana - Revolved Head to Knee

ALIGNMENT

From Dandasana, open your legs out wide, bend your right knee and place your foot on the inner thigh of your left leg, press out through your left heel, right knee grounded, press into both sit bones.

Place your right hand on your right hip. Hinge to your left from the left waist. Place your left forearm on the ground inside your left leg, palm facing up, or hold onto the inside of you left foot.

Inhale, lift your right arm up high, palm facing left, exhale, reach your right arm up and over your right ear. Reach towards your left foot or hold onto the outside edge of your left foot. Bottom waist rolls forwards, top waist rolls back, gaze up under your arm.