Practice Lab

Supta Baddha Konasana (Reclined Bound Angle Pose) over a bolster across the back

Utthita Hasta Padasana 1 (Extended Hand to Big Toe Pose 1) with the raised foot on ropes or a ledge
• Upright and forward bend variation

Parivrtta Hasta Padangusthasana (Revolved Hand to Big Tie Pose) with the raised foot on ropes or a ledge

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Utthita Trikonasana (Extended Triangle Pose)

Parshvottanasana (Intense Side Stretch Pose)

Parivrtta Trikonasana (Revolved Triangle Pose)

Bharadwajasana 2 (Bharadwajasana’s Pose 2)
• Simple variation with leg in Janushirshasana (Head of the Knee Pose) and binding with a belt.
• Full pose.

Adho Mukha Vrkshasana (Hand Stand)

Uttanasana (Intense Stretch Pose) with the feet apart

Adho Mukha Vrkshasana (Hand Stand)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Mayurasana (Peacock Pose)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)

Mayurasana (Peacock Pose)

Malasana (Garland Pose)

Supta Kurmasana (Sleeping Turtle Pose) preparation with feet on bolster
• Make a square shape with the legs, place the feet up on a bolster and fold forward.

Bakasana (Crow Pose)

Uttanasana (Intense Stretch Pose) with the feet apart

Bakasana (Crow Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Gomukhasana (Cow Face Pose)

Eka Pada Galavasana (Single Leg Galava’s Pose)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Eka Pada Galavasana (Single Leg Galava’s Pose)

Setu Bandha (Bridge Pose) over a bolster

Viparita Karani (Upside Down Pose)

Shavasana (Corpse Pose)

Tags: Advanced, Arm Balances, Core Poses, Practice Lab