Core/Balance Practice

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

Urdhva Prasarita Padasana (Upward Extended Feet Pose) into Halasana (Plough Pose)
• leg-lifts rolling through into Plough Pose
• 10 reps

Roll-Backs
• Ardha Navasana variation, with feet on floor, rolling from upright to shoulders on the floor and back
• 5 reps

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• leg straight up, shoulders and head on ground

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• leg to side

Supta Padangusthasana 3 (Reclined Big Toe Pose 3)
• shin across chest, arm behind head

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• variation: head up towards raised leg

Urdhva Badhanguliyasana (Upward Bound Fingers Pose)
• feet apart

Padangusthasana (Big Toe Pose)
• preparation only, lifting spine and broadening collarbones

Utthita Hasta Padangusthasana 1 (Extended Hand To Big Toe Pose 1)
• leg to front

Utthita Hasta Padangusthasana 2 (Extended Hand To Big Toe Pose 2)
• leg to side

Vrkshasana (Tree Pose)

Parivrtta Hasta Padangusthasana (Revolved Hand to Big Toe Pose)

Virabhadrasana 3 (Warrior pose 3)

Utthita Hasta Padangusthasana 1 (Extended Hand To Big Toe Pose 1)
• holding foot

Utthita Hasta Padangusthasana 1 (Extended Hand To Big Toe Pose 1)
• variation: turn foot out, bend knee and bring foot towards face

Ardha Baddha Padmottanasana (Half Bound Lotus Intense Stretch Pose)

Padangusthasana (Big Toe Pose)
• preparation only, lifting spine and broadening collarbones

Urdhva Badhanguliyasana (Upward Bound Fingers Pose)
• feet apart

Adho Mukha Padmasana (Downward Facing Lotus Pose)

Matsyasana (Fish Pose)

Uttana Padma Mayurasana (Intense Lotus Peacock Pose)
• block under sacrum

Sarvangasana (Shoulder Stand)

Halasana (Plough Pose)

Shavasana (Corpse Pose)

Tags: Advanced