Featured Pose: Janu Shirshasana (Head of the Knee Pose)

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

Vrkshasana (Tree Pose)
• do pose with bent knee against wall to stabilize
• balance inner and outer thigh
• strengthen arches
• broaden iliacus on both sides

Utthita Trikonasana (Extended Triangle Pose)
• do pose with leading arm up wall
• balance inner and outer thighs
• strengthen arches
• broaden iliacus on both sides

Parshvottanasana (Intense Side Stretch Pose)
• do pose with hands at wall
• balance inner and outer thighs
• strengthen arches
• broaden iliacus on both sides

Janu Shirshasana (Head of the Knee Pose)
• preparation only (sitting up with legs in position)
• foot of extended leg against wall
• balance inner and outer thigh
• strengthen arch, pressing foot into wall

Baddha Konasana (Bound Angle Pose)
• seated upright with back against wall
• lengthen inner thighs to knees
• draw outer thighs into hips
• turn soles of feet up towards ceiling
• broaden iliacus on both sides

Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)
• broaden iliacus on both sides
• balance pubic bone between inner thighs, so that it is equidistant
• draw lower abdomen back and move sit bones towards knees

Marichyasana 1 (Marichi's Pose 1)
• strengthen inner thigh and arch of straight leg
• on bent leg send inner thigh to knee and outer thigh to hip
• turn pubic bone towards bent knee

Janu Shirshasana (Head of the Knee Pose)
• strengthen inner thigh and arch of straight leg
• on bent leg send inner thigh to knee and outer thigh to hip
• bring weight evenly into both inner thighs
• turn pubic bone towards bent knee

Marichyasana 6/F (Marichi's Pose 6/F)
• strengthen inner thigh and arch of Virasana leg
• on raised leg send inner thigh to knee and outer thigh to hip
• turn pubic bone towards Virasana leg
• turn navel into twist
• broaden iliacus on both sides

Parshvottanasana (Intense Side Stretch Pose)
• do pose with arms down and not behind back
• send both inner thighs to feet and outer thighs to hip
• turn pubic bone towards back leg
• turn navel towards front leg to even trunk
• broaden iliacus on both sides

Janu Shirshasana (Head of the Knee Pose)
• bring weight evenly into both inner thighs
• turn pubic bone towards bent knee
• turn navel towards straight leg

Shirshasana (Head Stand)
• variation: Baddha Konasana
• variation: Upavishtha Konasana

Supta Baddha Konasana (Reclined Bound Angle Pose)

Sarvangasana (Shoulder Stand)

Halasana (Plough Pose)

Supta Konasana (Reclined Angle Pose)

Shavasana (Corpse Pose)