Virabhadrasana II
Virabhadrasana II / Warrior 2 Pose
- Bend your front leg to 90 degrees
- Keep your front knee over your ankle
- Align your front heel to your back arch
- Straighten your back leg
- Lengthen all four sides of your torso evenly
- Raise your belly gently in and up
- Lift your sternum up
- Reach your arms evenly away from each other
- Gaze softly over your front fingertips
Parivrtta Parsvakonasana
Parivrtta Parsvakonasana / Twisting Side Angle Pose
- Bend your front leg to 90 degrees
- Keep your front knee over your ankle
- Straighten your back leg
- Align your inner heels
- Engage your abdominal muscles
- Rotate your ribs up towards the ceiling
- Open your elbows wide as your keep your palms together
- Gaze towards the ceiling
Natarajasana
Natarajasana / Dancer Pose
- Press down through your four corners of your standing foot
- Flex your hip and extend your knee on the standing-leg
- Extend your hip and flex your knee on your lifted-leg
- Extend your shoulders and externally rotate them
- Straighten your arms as you extend your elbows
- Straighten your legs as you extend your knees
Chaturanga Dandasana
Chaturanga Dandasana / Four-Limbed Staff Pose
- Press down through the balls of your feet
- Stack your elbows over your risk and in line with your shoulders
- Straighten your legs as you extend your knees firming your legs
- Lift your frontal hip bones towards your rib bones
- Extend your spine
- Broaden across your collarbones
- Keep your neck in line with your spine
Bhujapidasana
Bhujapidasana / Arm Pressure pose
- Press down through your palms and stretch through your fingers
- Firm your arms
- Extend the top of your sternum away from your navel
- Hook your inner legs as high as possible over the back of your upper arms
- Cross your feet at your ankles
- Lift your ankles away from the floor
Purvottanasana
Purvottanasana / Reverse Table Top
- Press the four corners of your feet down into the floor
- Press down through your entire palms
- Extend your shoulders and externally rotate them
- Straighten your arms as you extend your elbows
- Straighten your legs as you extend your knees
- Lift your frontal hip bones towards your rib bones
- Extend your spine
- Broaden across your collarbones
- Let the head hang freely