Create sequences to suit your needs
ALIGNMENT
From Adho Mukha Svanasana, inhale, step your right foot just inside your right hand, exhale here.
Ground your left hand to the left of your right foot, place your right hand on your right knee.
Inhale, lengthen through the spine, exhale, twist to the right from the waist, reach your right arm up high, palm facing right.
Broaden through the collarbones, stack your shoulders, bottom waist rolls forward, top waist rolls back, gaze to your right or to your right fingertips.
ALIGNMENT
From Adho Mukha Svanasana, inhale, step your right foot just inside your right hand, exhale here.
Inhale, press into your feet to come up, lengthen through your spine, bring your hands to prayer position. Exhale, twist to the right from the waist, hinge forward and place your left elbow outside your right knee.
Press out through your left heel to firm your back leg, hug your outer hips to the midline, hips level.
Press your hands together, stack your shoulders, open your chest to the right, bottom waist rolls forward, top waist rolls back, gaze forward or over your right shoulder.
ALIGNMENT
From Virabhadrasana I or Ashta Chandrasana arms reaching high, inhale, lengthen the spine, exhale, hinge forward from the hip joint just inside your front leg.
Arms in line with ears, lengthen up through your spine to the tip of your crown.
Press out through your left heel to firm your back leg, hug your outer hips to the midline, draw your navel towards your spine, gaze down.
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. Left hip naturally sits forward of your right hip. Reach your arms out to shoulder height, palms facing down.
Stack your front knee over your front ankle, working towards your front thigh being parallel to the ground.
Lift your inner thighs, roll your outer left thigh down, hug your right hip in, gaze to your right fingertips.
ALIGNMENT
From Virabhadrasana II, inhale, turn your right palm to face up, hinge to your left from your waist, reach your right palm up and over your ear.
Rest your left hand on your left thigh or your lower calf, draw your navel towards your spine.
Lengthen through your right side body all the way to your fingertips, keep your right leg deeply bent, gaze up to your right fingertips.
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