Utkata Konasana - Goddess

ALIGNMENT

From Tadasana, hands on hips, step your left foot out into a wide stance to face the side of your mat, rotate your feet out at a 45 degree angle.

Inhale, lift your inner thighs and lengthen up through your spine. Exhale, bend your knees and lower your hips down, stack your knees over your ankles, thighs working towards being parallel to the ground. Tailbone reaches down, hipbones reach up.

Hands in prayer position at your heart, sternum presses into your hands and hands press into your sternum, gaze forward.

Virabhadrasana I - Warrior I

ALIGNMENT

From Adho Mukha Svanasana, ground your left foot, toes angled out slightly, inhale, step your right foot between your hands, check for front heel to back heel alignment or slightly wider to allow the left hip to draw forward, exhale here.

Inhale, press into your feet to come up, front knee bent, reach your arms up high, arms shoulder width apart or palms together. Hug your outer hips to the midline.

Stack your front knee over your front ankle, press down into your left heel to draw the left hip forward, press into your right foot to draw right hip back, gaze forward or to your fingertips.

Baddha Virabhadrasana - Humble Warrior

ALIGNMENT

From Virabhadrasana I or Ashta Chandrasana, interlace your hands behind your back, inhale, lengthen the spine, exhale hinge forward from the hip joint to just inside of your right leg.

Raise your arms up behind you with a soft bend in your elbows, broaden through the collarbones, keep your shoulders level to the ground.

Press into your left heel, hug your outer hips to the midline. Draw your navel towards your spine, gaze down.

Virabhadrasana III - Warrior III

ALIGNMENT

From Virabhadrasana I, place your hands on your hips, inhale, lean forward and step your left leg forward a little.

Exhale, hinge forward from the hip joint, float your left leg parallel to the ground behind you, hips level to the ground. Roll the inner thigh of your left leg up, flex your foot and press out through the heel, firm your lifted leg.

Reach your arms back or reach your arms forward in line with your ears. Lengthen through your spine and the sides of the body, gaze to the ground or to your fingertips if your arms are forward.

Urdhva Prasarita Eka Padasana - Standing Splits

ALIGNMENT

From Virabhadrasana III, reach your arms down to the ground, press into all three points of your right foot, inhale here.

Exhale, fold further forward, move your chest in towards your right leg, at the same time lift your left leg up high, press through the balls of your extended foot, roll the inner thigh of your left leg back, hips level. Hug your outer hips to the midline and draw your navel towards your spine.

Press into your left fingertips and wrap your right hand around your right ankle, gaze to your shin.