Featured Pose: Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)

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

Utthita Trikonasana (Extended Triangle Pose)
• lengthen, narrow and turn the side waist

Parivrtta Trikonasana (Revolved Triangle Pose)
• lengthen, narrow and turn the side waist

Marichyasana 6/F (Marichi's Pose 6/F)
• lengthen, narrow and turn the side waist

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• variation: seated on blankets and not foot, no binding
• lengthen, narrow and turn the side waist

Virasana/Parvatasana (Mountain Pose in Virasana)
• perform pose with big toes touching and heels apart

Marichyasana 3 (Marichi's Pose 3)
• foot of straight leg against wall
• roll big toe mound and inner heel into wall, strengthen arch

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• variation: seated on foot, no binding
• roll into big toe mounds and inner heels of both feet, strengthening both arches

Gomukhasana (Cow Face Pose)
• variation: seated between heels, with arms
• with right leg on top, lift left sitting bone, broaden inner surface of pelvis and move lower abdomen deeper into body

Marichyasana 1 (Marichi's Pose 1)
• with right leg bent, lift left sitting bone, broaden inner surface of pelvis and move lower abdomen deeper into body

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• variation: seated on foot, no binding
• with right leg bent, lift left sitting bone, broaden inner surface of pelvis and move lower abdomen deeper into body

Bharadwajasana 2 (Bharadwaja's Pose 2)
• expand inner wall of upper rib cage
• broaden collar bones and deepen back from collarbones to top of shoulder blades
• when twisting to right, turn left collarbone down and right collarbone up

Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• expand inner wall of upper rib cage
• broaden collar bones and deepen back from collarbones to top of shoulder blades
• when twisting to right, turn left collarbone down and right collarbone up

Ardha Matsyendrasana 1 (Half Lord of the Fishes Pose 1)
• variation: seated on foot, binding
• expand inner wall of upper rib cage
• broaden collar bones and deepen back from collarbones to top of shoulder blades
• when twisting to right, turn left collarbone down and right collarbone up

Adho Mukha Shvanasana (Downward Facing Dog Pose)
• 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)
• Parshva Adho Mukha Vrkshasana (Side Hand Stand)

Shirshasana (Head Stand)
• Parshva Shirshasana (Side Head Stand)
• Parshva Virasana (Side Hero Pose in Head Stand)

Supta Virasana (Reclined Hero Pose)

Sarvangasana (Shoulder Stand)

Halasana (Plough Pose)
• Parshva Halasana (Side Plough Pose)
• Parshva Karnapidasana (Side Pressure on the Ear Pose)

Pashchimottanasana (Intense West Stretch Pose)

Shavasana (Corpse Pose)