Featured Pose: Yoga Mudrasana (Yoga Seal Pose)

This practice is a little different from yesterday's. Ardha Chandrasana is a fairly simple pose, whereas Yoga Mudrasana (Yoga Seal Pose) is pretty advanced. Rather than breaking the pose down we are building it up slowly in an attempt to make it more accessible.

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

Utthita Parshvakonasana (Extended Side Angle Pose)
• on bent leg, lengthen inner thigh away from hip and outer thigh towards hip

Adho Mukha Ardha Padmasana (Downward Facing Half Lotus Pose)

Baddha Konasana (Bound Angle Pose)
• with back against the wall
• variation: block between feet
• variation: block under feet

Utthita Trikonasana (Extended Triangle Pose)
• on front leg: lengthen inner thigh away from hip and outer thigh towards hip

Parvatasana (Mountain Pose)

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

Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• bottom foot against wall
• strengthen and ground the inner thigh of the leg on the floor
• soften and broaden both iliacus muscles

Adho Mukha Padmasana (Downward Facing Lotus Pose)

Bharadwajasana 1 (Bharadwaja's Pose 1)
• full pose with bound arm

Bharadwajasana 2 (Bharadwaja's Pose 2)
• full pose with bound arm

Pashchima Namaskar Adho Mukha Padmasana (Downward Facing Lotus Pose with arms in Reverse Prayer Pose)

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)

Ardha Baddha Padma Pashchimottanasana (Half Bound Lotus Intense West Stretch Pose)

Yoga Mudrasana (Yoga Seal pose)

Vajrasana (Thunderbolt Pose)
• blanket behind knees

Utkatasana (Fierce Pose)
• back against wall
• right angle legs
• block between thighs

Shirshasana (Head Stand)

Sarvangasana (Shoulder Stand)
• Pindasana (Embryo Pose)

Shavasana (Corpse Pose)