From Virabhadrasana II, fold from your right hip and place your right hand on the floor on the inside of your right foot (for more of a challenge place your right hand on the outside of your right foot). To begin keep your arms like they were in Warrior II, stretching away from each other. [...]
From Virabhadrasana II, continue to externally rotate your right thigh as you straighten your leg (it’s helpful to remember to press into the base of your big toe to prevent rolling over the outer edge of your foot). Tilt your pelvis releasing your right hip down and lifting your left hip up. Hinge from your [...]
From Virabhadrasana II, continue to externally rotate your right thigh as you straighten your leg (it’s helpful to remember to press into the base of your big toe to prevent rolling over the outer edge of your foot). Tilt your pelvis releasing your right hip down and lifting your left hip up. Hinge from your [...]
From Tadasana bring your feet together. Bend your knees and lift your arms over head. Your sit bones should lower toward your heels to keep the length of your spine (rather than lift upward causing an arch in your lower back). Lengthen through the front and back of your neck evenly (mindful not to drop [...]
From Virabhadrasana I, straighten your right leg. Draw your right hip deeper into your body and rotate your left hip forward. Release your arms behind your back placing your palms together in reverse prayer position (if this is not happening for you, you can hold on to your elbows behind your back). Relax your shoulders [...]
Stand with your feet leg width apart with your toes facing forward. Support your knees by contracting your quadriceps about 85% (100% generally locks the knees back). Hinge from your hips and fold forward leading with your heart. Keep your thighs firm and lift your sit bones away from your heels to lengthening the spine [...]
From Tadasana keeping your spine extended fold forward hinging from your hips. The weight should be evenly distributed on your feet, so you may need to lean forward slightly. Lift your sit bones away from your heels. Knees may be bent if you have any issues with your lower back or if your hamstrings are [...]
From Tadasana bring your feet together. Bend your knees and lift your arms over head. Your sit bones should lower toward your heels to keep the length of your spine (rather than lift upward causing an arch in your lower back). Lengthen through the front and back of your neck evenly (mindful not to drop [...]
From Virabhadrasana I, shift your weight forward on to your right foot letting your left heel spin upward off the floor to help rotate the left hip forward. Hinge from your right hip letting your torso lengthen and fold forward until parallel to the floor. Stretch your arms out to the side like an airplane. [...]
From Tadasana, find a point of focus in front of you to help steady your body and your mind (drishti). When you feel balanced, shift your weight into your right foot bending your left knee, hold your left foot with your left hand behind your buttocks (be mindful not to shift your hips to the [...]
