Create sequences to suit your needs
ALIGNMENT
From Tadasana with your feet hip width or feet together. Inhale, reach your arms up high.
Exhale, bend your knees and sit back like you’re sitting into a chair, press into your heels.
Press the top of the thigh bones down towards your heels, inner thighs lift, hug your outer hips to the midline. Draw your navel towards your spine.
Broaden through the collarbones, arms shoulder width apart or palms together, lengthen through the sides of the body, gaze forward or to your fingertips.
ALIGNMENT
From Utkatasana, feet together, bring your hands to prayer position in front of your heart centre.
Inhale, lengthen through your spine, exhale, twist to your right from the waist, place your left elbow outside your right knee. Check your knees are level.
Press your hands together, broaden through the collarbone, stack your shoulders, open your chest to the right, forearms stacked, bottom waist rolls forward, top waist rolls back.
Lengthen through your spine to the tip of your crown, gaze forward or over your right shoulder.
ALIGNMENT
From Tadasana, exhale, fold forward from the hip joint, lengthen through your spine, pelvis tips forward.
Hands to your shins, or the ground in front of you, or beside your feet.
Press your heels into the ground, lift your sit bones up.
Inhale, lengthen through your spine to the tip of your crown, exhale fold forward a little more.
Broaden through the collarbones, gaze to your shins.
ALIGNMENT
From Tadasana, exhale, fold forward from the hip joint, lengthen through your spine, pelvis tips forward.
Hold your big toe with your thumb and first two fingers. Press your thumb into the top of your big toe, and your big toe into your fingers. Press into your heels, lift your sit bones up.
Inhale, lengthen through your spine to the tip of your crown, exhale bend your elbows out to the sides and fold forward a little more, gaze to your shins.
ALIGNMENT
From Tadasana, exhale, fold forward from the hip joint, lengthen through your spine, pelvis tips forward.
Place your hands, palms facing up, under your feet, toes touching the wrist creases.
Press your feet down into your hands, and your hands up into your feet, lift your sit bones up.
Inhale, lengthen through your spine to the tip of your crown, exhale bend your elbows out to the sides and fold forward a little more, gaze to your shins.
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