Create sequences to suit your needs
ALIGNMENT
From a seated position, knees bent, place your right foot under your left leg, right shin parallel to the front of your mat. Place your left ankle on your right knee and your left knee over your right ankle. Flex your feet and stack your shins.
Place your hands either side of your hips, lengthen up through your spine to the tip of your crown.
Stay here with the gaze forward, or for a stronger stretch, fold forward from the hips joints. Lengthen the spine, gaze down to the ground.
ALIGNMENT
From a seated position, knees bent, place your left foot to the outside of your right hip. Place the right foot to the outside of your left hip, stack your knees. Press into both sit bones.
Inhale, reach your left arm up high, palm facing the back your mat, exhale, bend your elbow and place the your hand between your shoulder blades.
Inhale, reach your right arm out to the right, thumb pointing down, exhale, sweep your forearm behind your back, reach to find your left hand, use a belt to draw the hands together or reach to bind.
Left elbow reaches up, right elbow reaches down, gaze forward.
ALIGNMENT
From Sukhasana, lift your left leg with both hands from underneath, place your left foot in the crease of your right hip. Gently lift your right leg up from underneath, draw it towards you, place your right foot in the crease of your left hip.
Place your hand on your lower thighs, lengthen up through your spine to the tip of your crown. Press into both sit bones.
Broaden through the collarbones, gaze forward.
ALIGNMENT
From kneeling, inner knees touching and inner ankles hip width apart.
Press the top of your feet into the ground, toes point back, lean forward slightly and place your hands on the ground to supports your weight.
Lean back and sit your hips between your inner ankles on a brick, a block, or the ground, roll the flesh of your calves out.
Lengthen up through your spine to the tip of your crown, broaden through the collarbones, gaze forward.
ALIGNMENT
From Virasana, inhale, place your hand behind your hips. Exhale, lean back onto your forearms, pelvis tips back.
Press your thumbs into the top of your buttocks and draw the flesh down towards your knees, inhale here.
Exhale, recline onto a bolster or onto the ground, gaze up.
To come out press your forearms into the ground and slowly come up onto your hands.
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