Featured Pose: Ardha Chandrasana (Half Moon Pose)

Ardha Chandrasana, Half Moon Pose
Rope Shirshasana
• Alternate Pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)
• deepen the hip crease and lengthen the back leg side of the body

Ardha Chandrasana (Half Moon Pose)
• deepen the hip crease and lengthen the back leg side of the body

Utthita Trikonasana (Extended Triangle Pose)
• balance the weight between the inner and outer thigh of both legs

Ardha Chandrasana (Half Moon Pose)
• balance the weight between the inner and outer thigh of both legs

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• strengthen and ground the inner thigh of the leg on the floor
• soften and broaden both iliacus muscles

Ardha Chandrasana (Half Moon Pose)
• strengthen and ground the inner thigh of the raised leg
• soften and broaden both iliacus muscles

Bharadwajasana 2 (Bharadwaja's Pose 2)
• turn the pelvis out of the twist as you turn the navel and chest into the twist
• expand the upper thoracic wall (the inner intracostal muscles) and pivot the shoulder girdle into the twist

Ardha Chandrasana (Half Moon Pose)
• turn the pelvis down towards the floor as you turn the navel and chest up towards the ceiling
• expand the upper thoracic wall (the inner intracostal muscles) and pivot the shoulder girdle into the twist

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)

Parshvaikapada Adho Mukha Vrkshasana (Single Leg to the Side Hand Stand)

Shirshasana (Head Stand 1)
• variation: Parshvaikapada Shirshasana (Single Leg to the Side Head Stand)

Supta Virasana (Reclined Hero Pose)

Setu Bandha (Bridge Pose)
• blocks under sacrum, feet under floor

Sarvangasana (Shoulder Stand)
• variation: Parshvaikapada Sarvangasana (Single Leg to the Side Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)