With the One Leg Lift you have 2 options for this it is a knee lift or a leg lift. If lifting the leg it will remain straight and the foot flexed. Stand feet hip width apart arms out at should height. Lift the right leg – knee try to lift the leg up high enough to get a right angle at the hip and relax the foot- Leg as you breath in lift the straight leg with a flexed foot as high as you can. Do not lean back be careful ofcramp in thigh.
The Twisted Triangle a hard pose to hold and there is a lot going on just remember your head position the easiest way to hold your balance is look at the floor. I always find that if you are unable to get to the floor use your block as you then have something to push against to aid the twist. Take the right leg back so both feet are pointing forward and back heel is on the floor and square the hips. Both arms out to the side level with the shoulders palms facing to the ceiling. Bring the right arm to the front left arm back again be aware of your hips try to keep facing forward so the twist is coming from the upper body. As you breath out lower the right arm to the outside of the left leg and if unable to touch floor use your block. Push against block/floor to twist and open up the chest and the top arm palm facing the same way as chest again do not twist by dropping the hips.
For the Twisted Knee Lift;- Lift the right leg with the knee bent and aim to get a right angle at the hip joint.
The lower leg relax the foot.
Arms out to the sides shoulder height palms facing forward.
Twist from the mid back so that the right arm goes backwards and the left comes forwards.
You can hold onto the lifted knee if you like or place hand on outside of knee.
Once you have position to take it further as you breath out follow your head round as far to the back as possible this will test your balance.
If you struggle with you balance let the head stay in line with the chest.
The Table is a very basic pose with lots of add ons but is a great one for making you aware of a straight back and building strength in the wrists. Kneel with your knees hip width apart an take your bottom as close to your heels as possible. With your head on your mat stretch your arms out in front and palms on the mat. This will give you an idea of the space you need. Now keep the hands and knees in place move forwards so that the wrist, elbow and shoulder are all in line. Check that the knees and hips are in line and the tops of the feet are as close to the floor as possible. You should not feel scrunched up the back need to be flat and your neck long keep facing towards mat.
Make sure you heel of front foot and instep of back foot are in line.
Bend through the front leg and keep back leg straight. Do not take knee forward of the ankle.
The back arm stays close to body and moves down the back leg and you bend backwards.
The back hip is pushed forward to enable the back bend.
Take the left arm straight up in the air and imagine your fingers moving up to touch the ceiling to lengthen through the side of the body. Look towards the back of the hand.
Crucifix requires you to lay on your back and place feet flat on the floor with knees and ankles together. Take the arms out to the sides at shoulder height and put palms flat on the floor, this helps give you a bit of stick. Roll the knees to the left hand side keeping the knees and ankles together go as far as you can aiming for them to touch the floor. Both shoulders should remain in contact with the floor and let the head roll to the right hand side taking the twist all the way through the neck. Use your breath in to bring you back to centre.