Dandasana - Staff

ALIGNMENT

From a seated position, legs straight, hip width apart, press out through your heels to firm your legs, thighs press into the ground. Sit up tall onto your sit bones.

Pelvis stacked in a neutral position. Roll your inner thighs down, draw your inner groin towards your lower spine, hug your outer hips to the midline.

Hands behind your hips, on your fingertips, or palms pressed into the ground, draw your navel towards your spine. Inhale, lengthen up through your spine to the tip of your crown, chin parallel to the ground, broaden through the collarbones, gaze forward.

Paschimottanasana - Seated Forward Fold

ALIGNMENT

From Dandasana, inhale, lengthen up through your spine, exhale, fold forward from the hip joint, lead with your sternum, broaden through the collarbones, lengthen through the front, sides and back body.

Place your hands either side of your legs, heels reach forward, sit bones reach back, inhale lengthen the spine, exhale release further forward.

Keep your hands either side of your legs or hold onto the sides of your feet, elbows bend out to the sides, gaze down.

Triang Mukha Eka Pada Paschimottanasana- Three Limb One Foot Forward Fold

ALIGNMENT

From Dandasana, bend your right knee, place the top of your foot to the outside of your right hip, hug your right knee to the midline, press out through your left heel.

Inhale, lengthen up through your spine to the 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 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 further forward, gaze down.

Marichyasana I - Marichi I

ALIGNMENT

From Dandasana, bend your right knee and place your foot fist distance from your left thigh, press out through your left heel.

Place your left hand on the ground by your left hip, inhale, reach your right arm up high. Exhale, hinge forward from the hips to the inside of your right leg, palm facing to the right side. Wrap your arm around your lower right shin, wrap your left hand behind you, use a belt to draw the hand together or reach to bind.

Press your right thigh against your upper body. Inhale, reach your sternum forward, exhale, release further forward, gaze down.

Marichyasana II - Marichi II

ALIGNMENT

From Dandasana, bend your left knee and place your left foot in the crease of your right hip, heel press into your inner groin. Bend your right knee and place your foot in front of your right hip, press your foot into the ground.

Place your left hand on the ground by your left hip, inhale, reach your right arm up high, palm facing to the right side, exhale, hinge forward from the hips to the inside of your right leg. Press into both sit bones. Wrap your arm around your lower right shin, wrap your left hand behind you, use a belt to draw the hand together or reach to bind.

Inhale, reach your sternum forward, exhale, fold forward, gaze down.