Practice

Question 1

Utthita Parsvakonasana

Answer 1

• Inhale step wide to the right facing the long edge of the mat
• Turn the right foot out and left foot slightly in
• Front heel in line with back inner arch
• Exhale bend the front knee and bring the forearm on to the thigh or outer edge of the right foot
• Inhale and extend the left arm over the ear
• 5 breaths
• Inhale come up to a strong T facing the long edge of the mat
• Turn the left foot out and right foot slightly in
• Front heel in line with back inner arch
• Exhale bend the front knee and bring the forearm on to the thigh or outer edge of the left foot
• Inhale and extend the right arm over the ear
• 5 breaths
• Inhale come up to a strong T facing the long edge of the mat

Question 2

Parivrtta Parsvakonasana

Answer 2

• Turn towards the back of the mat, feet hips distance
• Spin on the ball of the back foot
• Hands to heart center
• Exhale cross the left elbow over the right thigh - prayer twist
• Inhale twist from the heart
• 5 breaths
• Inhale come up to a strong T facing the long edge of the mat
• Turn towards the front of the mat, feet hips distance
• Spin on the ball of the back foot
• Hands to heart center
• Exhale cross the right elbow over the left thigh - prayer twist
• Inhale twist from the heart
• 5 breaths
• Inhale come up to a strong T facing the long edge of the mat
• Exhale step to the top of the mat
• Samasthiti

Question 3

Janu Sirsasana A

Answer 3

• Hug the right knee into the chest, let it fall to the right
• Bring the sole of the foot to the left inner thigh
• Inhale lift the heart
• Exhale fold over the extended leg, sternum aligned with the knee
• Inhale lengthen
• Exhale fold
• If the bind is available, first finger and thumb hold the opposite wrist beyond the ankle
• 5 breaths
• Bottom of the exhale release the bind
• Inhale come up slowly change sides
• Cross ankles bump up and shoot back 1/2 vinyasa

Question 4

Marichyasana A

Answer 4

• Hug the right knee into the chest, right foot plants.
• Outer edge of foot aligns with outer edge of hip
• Inhale lift the right arm
• Exhale extend it towards the left foot, inside of the right knee
• If the bind is not available, left hand plants to the side and continue to fold forward
• To bind, reach the right arm around the front shin
• Left arm behind the back
• Inhale lift the heart
• Exhale fold
• Arms work to extend back with the bind
• 5 breaths
• ## Change sides