Featured Pose: Bakasana (Crow Pose)

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

Uttanasana (Intense Stretch Pose)
• variation: feet hip width
• move front waist to back waist and lengthen back waist

Back Rolls
• simple rolls along spine from tailbone to shoulders
• 5-8 reps

Halasana/Pashchimottanasana (Plough Pose/Intense West Stretch Pose) Rolls
• 5-8 reps

Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2)
• move front waist to back waist and lengthen back waist

Ardhva Navasana (Half Boat Pose)
• move front waist to back waist and lengthen back waist
• narrow sides of navel and move back waist away from feet

Lolasana (Tremulous Pose)
• move front waist to back waist and lengthen back waist
• narrow sides of navel and move back waist away from feet

Ardha Navasana (Half Boat Pose)
• variation: lower back on floor
• move front waist to back waist and lengthen back waist
• narrow sides of navel and move back waist into floor

Urdhva Mukha Pashchimottanasana 2 (Upward Facing Intense West Stretch Pose 2)
• move front waist to back waist and lengthen back waist
• narrow sides of navel and move back waist into floor

Lolasana into Ardha Navasana and back
• variation: place hands on block to facilitate moving feet backwards and forwards
• 4 reps (twice with each crossing of the ankles)

Bakasana (Crow Pose)
• variation: start with feet up on blocks
• move front waist to back waist and lengthen back waist
• narrow sides of navel and move back waist up towards ceiling

Baddha Konasana (Bound Angle Pose)
• variation: seated and forward extension
• broaden hip creases and hollow out pelvis
• draw lower abdomen back and lengthen sides of waist forward

Marichyasana 1 (Marichi's Pose 1)
• roll bent leg arch into floor and staight leg arch away from body
• turn pubic bone towards bent leg and navel towards straight leg
• broaden hip creases and hollow out pelvis
• draw lower abdomen back and lengthen sides of waist forward

Malasana (Garland Pose)
• variation: arms wrapped around shins and grabbing ankles, heels supported on blankets if not on floor
• broaden hip creases and hollow out pelvis
• turn lower abdomen towards chest

Bakasana (Crow Pose)
• broaden hip creases and hollow out pelvis
• turn lower abdomen towards chest and lengthen back waist

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• expand inner thoracic wall of upper ribs
• broaden collarbones and deepen back towards tops of shoulder blades
• broaden evenly across spine between shoulder blades
• turn eyes of chest (space between collar bones and top ribs) towards thighs

Vashisthsasana (Vashistha's Pose)
• expand inner thoracic wall of upper ribs
• broaden collarbones and deepen back towards tops of shoulder blades
• broaden evenly across spine between shoulder blades
• broaden eyes of chest

Chaturanga Dandasana (Four Limbed Staff Pose)
• expand inner thoracic wall of upper ribs
• broaden collarbones and deepen back towards tops of shoulder blades
• broaden evenly across spine between shoulder blades
• turn eyes of chest (space between collar bones and top ribs) towards throat

Bakasana (Crow Pose)
• expand inner thoracic wall of upper ribs
• broaden collarbones and deepen back towards tops of shoulder blades
• broaden evenly across spine between shoulder blades
• turn lower abdomen towards eyes of chest and eyes of chest towards lwoer abdomen

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Adho Mukha Vrkshasana (Hand Stand)
• practice hopping up with both legs together, knees bent or legs straight

Adho Mukha Vrkshasana (Hand Stand)
• practice rolling down with both legs together, knees bent or legs straight

Shirshasana 1 (Head Stand 1)
• divide up the time by coming into Urdhva Dandasana (Upward Staff Pose) every minute or so and hold for 20-30 sec

Shirshasana 2 into Bakasana (Head Stand 2 into Crow Pose)

Supta Virasana (Reclined Hero Pose)

Sarvangasana (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Coprpse Pose)