Astavakrasana - Eight Angle

ALIGNMENT

From sitting, legs straight, lift your right leg, tuck your right shoulder under your right thigh, hug your knee strongly to your upper arm.

Place your hands on the ground either side of your hips, fingers pointing forward. Exhale, lift your hips and legs, cross your ankles. Slowly bend your elbows, deeply lean your body forward until your upper arms are parallel to the ground. Extend your legs out to your right parallel to the ground.

Strongly hug your thighs to your upper right arm, gaze to the ground or forward.

Eka Pada Galavasana - Flying Pigeon

ALIGNMENT

From Utkatasana, cross your left ankle over your right thigh, flex your foot, inhale here.

Exhale, bend your knees and elbows, lean your weight forward, place your hands on the ground shoulder width.

Lift up onto the balls of your right foot, hook your left foot around your right upper arm. Strongly draw your navel towards your spine, hug your outer hips to the midline, inhale here.

Lean forward, shift your weight into your hands, bend your right knee. Exhale, lift your right foot up towards your buttocks. Slowly extend your right leg back, press out through the heel to firm the leg, gaze slightly forward.

Lolasana - Dangling Earring

ALIGNMENT

From kneeling, place your hands on a brick, or the ground, either side of your thighs. Press into the ground and straighten your arms, strongly draw your navel towards your spine, round your upper back, hug your outer hips to the midline.

Exhale, lift your legs up, one at a time or both together, working towards lifting your feet up to your sit bones, gaze down.

Siddhasana - Accomplished Pose

ALIGNMENT

From a seated position, legs straight, place your right hand under your right buttocks and draw the flesh out to the side, repeat with your left buttocks, sit up tall onto your sit bones.

Bend your right leg, place your foot to the ground in front of your pubic bone, top of the foot on the mat, sole of the foot facing up. Place your left foot in front of your right foot so that the feet are lined in front of each other. Lengthen through your inner thighs.

Place your hand on your lower thighs, lengthen up through your spine to the tip of your crown.

Broaden through the collarbones, gaze forward.

Sukhasana - Easy Pose

ALIGNMENT

From a seated position, legs straight, place your right hand under your right buttocks and draw the flesh out to the side, repeat with your left buttocks, sit up tall onto your sit bones.

Cross your legs at the shins and stack your feet under your knees, flex your feet. With both hands hold your right upper thigh and gently roll the flesh outwards, repeat with your left thigh.

Place your hand on your lower thighs, lengthen up through your spine to the tip of your crown.

Broaden through the collarbones, gaze forward.