Utthita Hasta Padangusthasana - Extended Hand to Big Toe

ALIGNMENT

From Tadasana, hands on hips, inhale, pour your weight into your left foot, draw your navel towards your spine, bend your right knee and lift your leg to your chest.

Reach your right arm to the inside of your leg, hold your big toe with your thumb and first two fingers, press your big toe into your fingers and your fingers against your big toe, hips level.

Exhale, work towards straightening your right leg, press out through the heel, lengthen through your spine to the tip of your crown, gaze forward.

Natarajasana - Lord of the Dance

ALIGNMENT

From Tadasana, hands on hips, inhale, pour your weight into your left foot, bend your right leg back and lift your heel up towards your right buttocks.

Reach your right hand back and hold onto the outside of your right foot, lift your right foot up and back, press your foot into your hand and your hand against your foot, hips level and squared forward, right knee in line with right hip.

Extend your sternum forward and up, broaden through the collarbones, shoulders level.

Reach your left arm up high, press your thumb and forefinger together, gaze to the fingers of your left hand.

Vrksasana - Tree

ALIGNMENT

From Tadasana, hands on hips, inhale, pour your weight into your left foot, draw your navel towards your spine, bend your right knee and open your hip out to the side, place your right foot on your right calf, or at the top inside of your left thigh.

Press your right foot against your inner left thigh and your thigh into your foot. Place your hands on your hip bones to check they are level, press firmly into the standing leg, hug your right hip to the midline, exhale here. Lengthen through your spine to the tip of your crown, bring your hands to prayer position, inhale, raise your hands up over your head, broaden your collarbones gaze forward.

Garudasana - Eagle

ALIGNMENT

From Tadasana, bend your left knee, cross your right leg over your left thigh, place your right toes beside your left foot, or hook your right toes around your left calf.

Bend your elbows, cross your left elbow over your right elbow. Press the back of the hands together, or wrap your left hand around your right hand and press your palms together.

Lift your upper arms up, elbows lengthen forward, fingers reaching up, shoulder blades spread. Keep your left knee bent, lengthen the spine, broaden through the collarbones, squeeze your upper thighs together, gaze either side of your hands.

Malasana - Squat

ALIGNMENT

From Tadasana, inhale, feet wider than hip width, hands in prayer position, exhale bend your knees and sit down in a deep squat.

Press your elbows against your thighs, hug your outer hips to the midline, let your pelvis become heavy down towards the back of your heels. Lift your inner arches and inner ankles.

Broaden through the collarbones, draw your navel towards your spine, lift your pelvic floor. Lengthen through your spine to the tip of your crown, gaze forward.