Multi-Level Core Practice

Matsyasana (Fish Pose) - 2 min each side
• simple variation with the legs in Sukhasana (Comfortable Pose) and the arms overhead
• do both leg crossings

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Lunge
• back leg straight
• press inner thigh of back leg up and back
• soften lower abdomen and send inner thighs away from each other

Parivrtta Parshvakonasana (Revolved Side Angle Pose)
• simple twisted lunge variation
• right side: right leg forward in lunge, left hand on floor, right arm raised, twist right
• turn pelvis to left away from twist of upper abdomen
• press inner left thigh up and back
• do both sides

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)
• ground inner thigh of down leg and lengthen it into the foot
• send inner thigh of raised leg up into foot
• lengthen side waist evenly towards head
• connect pubic bone to inner thigh of down leg

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)
• ground inner thigh of down leg and lengthen it into the foot
• send inner thigh of raised leg out into foot
• lengthen side waist evenly towards head
• allow pubic bone to move with raised leg, but keep navel turning away from raised leg to maintain anchor

For Intermediate:
Adho Mukha Vrkshasana (Hand Stand)
• use wall
• send inner thighs up towards ceiling

For Intermediate/Advanced:
Eka Pada Adho Mukha Vrkshasana (Single Leg Hand Stand)
• Hanumanasana/split variation
• use wall
• send inner thighs away from each each other
• allow pubic bone to turn towards back leg

For Intermediate/Advanced:
Shirshasana 1 (Head Stand 1)
• intermediates set up at wall
• send inner thighs up towards ceiling

For Intermediate/Advanced:
Eka Pada Shirshasana 1 (Single Leg Head Stand 1)
• intermediates set up at wall and press heel of raised leg into wall
• send inner thighs away from each other
• turn pubic bone slightly towards raised leg, keeping navel pointing forward

For Intermediate/Advanced:
Parivrttaikapada Shirshasana 1 (Revolved Single Leg Head Stand 1)
• intermediates set up at wall and press outer foot of raised leg into wall
• send inner thighs away from each other
• turn pubic bone and navel towards raised leg and sweep it back behind you to come into revolved pose
• lift both biceps evenly

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Malasana 1 (Garland Pose 1)
• heels supported, hug thighs
• draw inner thighs deeper into body
• lengthen waist up towards knees

Adho Mukha Marichyasana (Downward Facing Marichi's Pose)
• ground through big toe of bent leg, draw arch back into heel
• draw inner thighs deeper into body
• turn pubic bone towards bent leg
• lengthen upper abdomen toward foot of extended leg

Malasana 2 (Garland Pose 2)
• heels supported
• ground through big toes, draw arches back into heel
• draw inner thighs deeper into body
• soften lower abdomen and lengthen upper abdomen towards head

Marichyasana 1 (Marichi's Pose 1) variation
• wedge arm into bent leg
• ground through big toe of bent leg, draw arch back into heel
• draw inner thighs deeper into body
• turn pubic bone towards bent leg
• press arm into shin of bent leg and lengthen upper abdomen toward foot of extended leg

Malasana 3 (Garland Pose 3)
• heels supported
• wedge arms into shins and reach them around to grab heels
• ground through big toes, draw arches back into heel
• draw inner thighs deeper into body
• press arm into shins, soften lower abdomen and lengthen upper abdomen towards head

For Intermediate:
Marichyasana 1 (Marichi's Pose 1)
• wedge arm into bent leg and bind
• ground through big toe of bent leg, draw arch back into heel
• draw inner thighs deeper into body
• turn pubic bone towards bent leg
• press arm into shin of bent leg and lengthen upper abdomen toward foot of extended leg

For Intermediate:
Bakasana (Crow Pose)
• start in Malasana with feet up on blocks

For Advanced:
Bakasana (Crow Pose)

For Advanced:
Eka Pada Bakasana (Single Leg Crow Pose)

For Advanced:
Eka Pada Koundinyasana 1 (Single Leg Koundinya's Pose 1)

Sarvangasana (Shoulder Stand)
• send inner thighs up towards ceiling

Halasana (Plough Pose)

Eka Pada Sarvangasana (Single Leg Shoulder Stand)

For Advanced:
Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand)

Shavasana (Corpse Pose)