Featured Pose: Paripurna Navasana (Full Boat Pose)

Rope Shirshasana
• alternate pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Child's Pose
• loop and tighten belt around tops of thighs and ankles to deepen hip crease
• rest head on block so trunk is parallel to floor
• broaden hip creases and inner pelvis

Upavishtha Konasana (Seated Angle Pose)
• ground sitting bones evenly
• broaden hip creases and inner pelvis

Baddha Konasana (Bound Angle Pose)
• practice pose as a balance with only sitting bones on floor
• ground sitting bones evenly
• broaden hip creases and inner pelvis
• narrow and lift sides of waist

Paripurna Navasana (Full Boat Pose)
• variation: legs bent
• ground sitting bones evenly
• broaden hip creases and inner pelvis
• narrow and lift sides of waist

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• variation: raised leg vertical, holding on to belt around foot
• Strengthen arches and lengthen inner legs away from pubic bone
• broaden hip creases and inner pelvis
• narrow and lengthen sides of waist towards head

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• Strengthen arches and lengthen inner legs away from pubic bone
• broaden hip creases and inner pelvis
• turn navel away from the leg that is moving out to the side
• narrow and lengthen sides of waist towards head

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• variation: holding onto big toe and moving face towards shin
• Strengthen arches and lengthen inner legs away from pubic bone
• broaden hip creases and inner pelvis
• narrow and lengthen sides of waist towards head

Paripurna Navasana (Full Boat Pose)
• full pose with legs straight if possible
• Strengthen arches, inner thighs and quads and lengthen them away from pubic bone
• broaden hip creases and inner pelvis
• narrow sides of navel and draw into spine
• narrow and lengthen sides of waist towards head

Utthita Hasta Padangusthasana 1 (Extended Hands to Feet Pose 1)
• narrow and lengthen sides of waist towards head
• strengthen and lengthen inner sides of legs out of length of anterior lumbar spine

Virabhadrasana 3 (Warrior Pose 3)
• narrow and lengthen sides of waist towards head
• strengthen and lengthen inner sides of legs out of length of anterior lumbar spine

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• variations: legs at 90/60/30/10
• narrow and lengthen sides of waist towards head
• strengthen and lengthen inner sides of legs out of length of anterior lumbar spine

Paripurna Navasana (Full Boat Pose)
• full pose with legs straight if possible
• narrow and lengthen sides of waist towards head
• strengthen and lengthen inner sides of legs out of length of anterior lumbar spine

Ubhaya Padangusthasana (Both Big Toes Pose)
• expand inner wall of upper rib cage
• broaden collar bones and deepen back from collarbones to top of shoulder blades

Ubhaya Padangusthasana (Both Big Toes Pose)
• variation: legs wide
• expand inner wall of upper rib cage
• broaden collar bones and deepen back from collarbones to top of shoulder blades

Urdhva Mukha Pashchimottanasana 1 (Upward Facing Intense West Stretch Pose 1)
• expand inner wall of upper rib cage
• broaden collar bones and deepen back from collarbones to top of shoulder blades

Paripurna Navasana (Full Boat Pose)
• full pose with legs straight if possible
• expand inner wall of upper rib cage
• broaden collar bones and deepen back from collarbones to top of shoulder blades

Adho Mukha Vrkshasana (Hand Stand)
• variation: Eka Pada Adho Mukha Vrkshasana (Single Leg Hand Stand)

Shirshasana (Head Stand)
• variation: Eka Pada Shirshasana (Single Leg Head Stand)
• variation: Parivrttaikapada Shirshasana (Revolved Single Leg Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Setu Bandha (Bridge Pose)
• blanket under shoulders
• high blocks under sacrum
• lengthen inner thighs towards knees
• lift and lengthen back of waist towards head

Sarvangasana (Shoulder Stand)

Halasana (Plough Pose)

Eka Pada Sarvangasana (Single Leg Shoulder Stand)

Eka Pada Setu Bandha Sarvangasana (Single Leg Bridge Pose in Shoulder Stand)
• dropping back from Eka Pada Sarvangasana (Single Leg Shoulder Stand)

Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand)
• dropping back from Sarvangasana (Shoulder Stand)

Shavasana (Corpse Pose)