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Chaturanga Drill

3 Sets of 3 Reps

Start in plank pose, wrists right under elbows, right under shoulders. Fingers are spread wide, gaze is down, belly tucked in, shoulders away from the ears. Inhale shift forward, exhale lower half way down, inhale up dog (keep pressing the tops of the feet against the ground and thighs lifted), exhale down dog. Back to plank. Repeat - 3 sets of 3 reps.

Fierce Warrior II

3 Sets of 10 Reps

Start in Warrior II. Separate feet nice and wide, front knee bent at, or close to, a 90 degree angle, front toes point forward, palms facing down, shoulders relaxed, gaze (drishti) steady on one point ahead. On an inhale flip the top palm, straighten the front leg as your arm reaches back and up, gaze follows. Back to Warrior II. Repeat - 3 sets of 10 reps on each side.

Flying Dekasana

3 Sets of 5 Reps

Start in Crescent Lunge. Front foot points forward, knee right over ankle, up on the ball of the back foot. Arms lifted by the ears, take a deep inhale and on the exhale, fly forward onto front leg as your wings fly back. Take your time and step back into Crescent Lunge. Repeat - 3 sets of 5 reps on each side. 

Wild Thing

3 Sets of 5 Reps

Start sitting on your bum, one leg extended, other leg knee is bent, foot flat on the ground. Place same side arm as extended leg on the floor behind you, other arm reaches out in front. Inhale lift bum up while pressing flat foot into the ground to arch your  back. Arm reaches back, gaze follows. Come back to seated. Repeat - 3 sets of 5 reps on each side.

Dekasana Booty Lifter

3 Sets of 10 Reps

Start in Dekasana, leg lifted parallel to ground, hips closed, upper body in line with back leg, point the back toes, hands at heart center. Slowly bend standing leg, keep gaze down, then straighten standing leg. Repeat - 3 sets of 10 reps on each side.

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