Advanced Twist and Inversion Practice

Rope Shirshasana
• alternate pose: Supta Baddha Konasana

Surya Namaskar (Sun Salutation)
• 2 sets, one simpler, one harder
• 3-5 reps per set

Paripurna Navasana (Full Boat Pose)

Ardha Navasana (Half Boat Pose)

Ardha Navasana (Half Boat Pose)
• variation: waist on floor

Marichyasana 1 (Marichi's Pose 1)
• twist only

Marichyasana 3 (Marichi's Pose 3)

Urdhva Prasarita Padasana (Upward Extended Feet Pose)
• 90°/60°/30°/10°

Jathara Parivartanasana (Belly Turning Pose)

Shirshasana 1 (Head Stand)
• variation: Baddha Konasana (Bound Angle)
• variation: Parshva Baddha Konasana (Side Bound Angle)
• variation: Virasana (Hero Pose)
• variation: Parshva Virasana (Side Hero)
• variation: Parshva Shirshasana (Side Head Stand)
• variation: Parivrttaikapada Shirshasana (Single Leg Revolved Head Stand)

Adho Mukha Shvanasana (Downward Facing Dog Pose)

Sarvangasana (Shoulder Stand)
• start on three blankets
• every two minutes remove a blanket

Setu Bandha Sarvangasana (Bridge Pose in Shoulder Stand)
• no blankets under shoulders

Parshva Setu Bandha (Side Bridge Pose in Shoulder Stand)
• no blankets under shoulders

Eka Pada Parshva Setu Bandha (Single Leg Side Bridge Pose in Shoulder Stand)
• no blankets under shoulders
• lift first one leg, then switch

Parshva Viparita Karani (Side Upside Down Pose)
• no blankets under shoulders

Parshva Supta Baddha Konasana (Side Bound Angle Pose)
• no blankets under shoulders

Eka Pada Parshva Sarvangasana (Single Leg Side Shoulder Stand)
• no blankets under shoulders
• descend first one leg, then switch

Parshva Sarvangasana (Side Shoulder Stand)
• no blankets under shoulders

Shavasana (Corpse Pose)