Ardha Baddha Padmottanasana - Half Bound Lotus Intense Stretch

ALIGNMENT

From Tadasana, inhale bend your right knee, hold onto your right foot with your left hand and bring your shin up to your hips.

Exhale, reach your right arm behind you, hold onto the inside of your left arm, or reach to bind with your right foot.

Inhale, lengthen through your spine, exhale, fold forward from the hip joint, place your right hand on a brick or to the ground. Press into the heel of your standing leg, lift your sit bones up, gaze to your shin.

Ardha Uttanasana - Half Forward Fold

ALIGNMENT

From Uttanasana, inhale, lift up halfway, fingertips just below your knees or to the ground.

Lengthen through your spine to the tip of your crown, extend your sternum forward and up, back of the neck long.

Broaden through the collarbones, firm your shoulder blades onto your back, lift with the whole back.

Press into your heels to firm your legs, gaze down.

Adho Mukha Svanasana - Downward Facing Dog

ALIGNMENT

From tabletop, lift your hips up and back, hands shoulder width apart, feet hip width apart, fingers spread, press into all five knuckles of your hands and lightly though the pads of your fingers.

Roll your biceps forward, broaden through the collarbones, back of the neck long, firm your shoulder blades onto your back, head in line with your ears.

Pelvis tips forward, lift your sit bones up, stretch your heels towards the ground, draw your hips up and back.

Top of the thighs press back, roll your inner thighs back. Hug your outer hips to the midline, gaze to the ground under your pelvis.

Ardha Pincha Mayurasana - Dolphin

ALIGNMENT

From kneeling, place your forearms parallel on the ground, shoulder width apart. Root down through your forearms and lengthen up to your shoulders, broaden through the collarbones.

Gaze between your forearms, lift your knees up and walk your feet in towards your arms. Lift your sit bones up, roll your inner thighs back.

Press down into your feet and firm your legs, back of the neck long, gaze forward.

Parighasana - Gate

ALIGNMENT

From kneeling, extend your right foot out to your right with a straight leg, toes facing away from you. Check for right heel to left knee alignment.

Inhale, reach your left arm up high, palm facing right, exhale, hinge to the right from the hip joint. Reach your left arm up and over your ear, place your right hand on your right shin.

Bottom waist rolls forward, top waist rolls back, gaze forward or under your left upper arm.