Utthita Parsvakonasana - Side Angle

ALIGNMENT

From Adho Mukha Svanasana, ground your left foot at a 45 degree angle. Inhale, step your right foot between your hands, check for front heel to back arch alignment, exhale here.

Inhale, press into your feet to come up, open your hips to the side of the mat, front knee bent. Exhale hinge to your right from your hip joint. Place your right elbow on your right thigh, or place your right hand on a brick, or to the ground inside/outside your right foot.

Extend your left arm up palm facing the front of your mat, reach your arm over your ear. Draw your navel towards your spine. Bottom waist rolls forward, top waist rolls back, gaze under your upper arm.

Utthita Trikonasana - Triangle

ALIGNMENT

From Adho Mukha Svanasana, ground your left foot at a 45 degree angle. Inhale, step your right foot between your hands, check for front heel to back arch alignment, exhale here.

Inhale, press into your feet to come up, legs straight, open your hips to the side of the mat, reach your arms out to shoulder height, palm facing down.

Exhale, reach your right arm forward, hinge to your right from the hip joint. Place your hand on your shin, or a brick, or the ground inside/outside your right foot. Draw your navel towards your spine. Bottom waist rolls forward, top waist rolls back, reach your left arm up, palm facing left, gaze to your left fingertips.

Ardha Chandrasana - Half Moon

ALIGNMENT

From Trikonasana with your right leg forward, bend your front knee. Place your right hand a foot forward to the little toe side of your right foot, on a brick, or the ground, left hand on your hip. Step your left foot forward a little, press down through the three points of your right foot.

Inhale, float your left leg up to hip height or slightly above, toes facing forward. Flex your foot parallel to the ground, press out through the heel, firm your lifted leg.

Hips and shoulders stacked, reach your left arm up high, palm facing left, gaze down or to your left fingertips.

Ardha Chandra Chapasana - Half Moon Sugarcane

ALIGNMENT

From Ardha Chandrasana, bend your left knee, reach your left hand back to hold the outside of your left foot. Press your hand into your foot and your foot into your hand. Reach your left knee up, broaden through the collarbones, press down through the three points of your right foot.

Arch through your whole spine, gently draw your navel towards your spine, lengthen your neck and softly reach your head back, gaze down or up.

Prasarita Padottanasana I - Wide Legged Forward Fold I

ALIGNMENT

From Tadasana, hands on hips, step your left foot in a wide stance to face the side of your mat, inner feet parallel, press into the three points of your feet.

Inhale, lift your inner thighs and lengthen up through your spine. Exhale, hinge forward from the hip joint, place your fingertips on a brick, or the ground underneath your shoulders, inhale here.

Exhale, bend your elbows back between your legs and fold forward, working towards walking your hands between your feet, fingers face forward, lengthen your spine, lift your sit bones up. Crown of the head moving towards, or on the ground, gaze behind.