Raised arms pose

Hasta Utthanasana

• Align the spine and neck.
• Keep the arms and back straight, engage the core muscles, rotate from the hips and raise the head and torso upright.
• Stretch all the way up then arch the arms, head and torso back.

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Equestrian Pose

Ashwa Sanchalanasana

• Step forward with the left foot, bend the knee and position the foot between the hands.
• Simultaneously lower the right knee to the floor.
• Keep the left foot between the hands and lunge forward.
• Press the pelvis down and extend the body up and back as far as is comfortable.
• Lift the palms from the floor and come up onto the fingertips.
• Draw the shoulder blades together slightly to open in the chest.
• Engage the neck muscles and lift the chin and gaze up.

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Cobra pose

Bhujangasana

• Keep the hands and feet in the same position.
• Slide the chest forward and raise the head.
• Simultaneously lower the hips and pelvis to the floor.
• Keep the pubic bone on the floor and straighten the arms to a comfortable position.
• Lengthen and stretch the spine into a backwards curve, directing the gaze upward.

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Mountain pose

Parvatasana

• Lower the palms to the floor.
• Keep the right foot still and step the left foot back to beside the right.
• Simultaneously, raise the buttocks and lower the head between the arms so that the body forms a triangle.
• Lift the tail bone upwards, lengthen and straighten the arms and spine.
• Keep the knees soft and relax the heels towards the floor.

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Hand to foot pose

Padahastanana

• Stand upright.
• Keep the back, head and arms straight and bend forward from the hips.
• Bring the abdomen in contact with the thighs, draw the head towards the shins and simultaneously place the hands on the floor either sides of the feet.

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