Padangusthasana III

The third version of Padangusthasana involves as standing twist. We practice with various props here to ensure stability and balance.

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Sankalpa

Bring the hands together at the heart in Anjali Mudra and repeat your sankalpa, or intention, three times silently.

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Bound Angle to Twist Flow

Begin lying on the back in Bound Angle position with the arms reaching out to the sides
Draw the right knee up and over to the other side so you end up in a reclined twist
Then reach the right arm up toward the ceiling and over toward the left arm so you end up lying on the side.
Reverse these steps so that you return to Bound Angle, then repeat to the other side.

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Reclining Thumb to Big Toe Pose I
Supta Padangusthasana I
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Lie on the back with the legs straight. 
Variation I:  Draw your right knee into your chest and lengthen the left leg onto the floor. Wrap a strap around the ball of your right foot and extend the leg into the air. Reach the hands up the strap until the elbows are straight but the shoulders are still grounded. Hold for 10-20 breaths.
Variation II:  Place a block on the outside of the right hip. Wrap strap around the ball of the right foot, extend the leg and hold the strap in just the right hand. Externally rotate your leg and as you exhale , lower the leg directly out to the side so that the outer thigh rests on the block. Extend the foot into the strap and reach the left arm out to the side keeping the left hip on the floor. Hold for 10-20 breaths then use the inner thigh to draw the leg up to center. 
Variation III:  Hold the strap in the left hand and slowly bring the leg across the body as you twist the lower body, keeping the shoulders on the floor and the right arm out to the side. Hold for 10-20 breaths, then to release, drop the right hip into the floor and allow the leg to follow back to the center.

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Seated Spinal Trio

Begin sitting cross legged on a folded blanket or bolster for greater comfort.
Side Bend Variation:  Reach the left hand to the floor and relax that shoulder as you bend the left elbow toward the hip. Inhale and reach right arm over the head and side bend to the left. Exhale and return to center, then repeat to the other side. Repeat with the breath 5-10 times.
Twist Variation: Inhale to draw the arms overhead. Exhale and first twist to the right bringing the left hand to the right knee, the right hand on the floor behind you. Inhale return to the center with the arms overhead. Exhale and twist to the left (shown) bringing the right hand to the left knee, the left hand on the floor behind you. Repeat with the breath 5-10 times.
Forward Bend Variation:  Place hands in front of the shins and inhale as you lengthen up the front spine, from the pubic bone to the belly, from the belly to the heart.  Exhale and hinge forward from the hips using the hands or forearms for support. Hold 5-10 breaths, then, on an exhale, engage the belly and draw the torso back up to center. Re-cross the legs in your non-habitual way and the forward bend, or the entire sequence on the other side.

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Twisted Bird Dog @ Wall 

Come into an all fours position far enough away from the wall so that you can straighten each leg behind you. Place elbows on the floor and extend the right leg back, trying to keep the heel at hip's height. Draw the right shoulder under as you rotate the torso to the left, reaching the left arm out from the shoulder socket if desired, or placing the hand on the hip. Hold 5 breaths, then release to center and change sides.

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Lunge to Pyramid Pose Flow
Ashwa Sanchalasana to Parsvottanasana Vinyasa

Begin on all fours and bring right foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale and touch floor on either side of foot as you lift right knee off floor and straighten both legs. You may also use blocks under the hands if it is difficult to reach the floor.
Repeat to both sides 5 times with the breath.

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Revolved Low Lunge
Parvrita Ashwa Sanchalasana
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From all fours bring the left leg forward into a lunge. Inhale and raise the arms over the head. Exhale the left hand onto the left hip and the right hand to the outside of the left knee, twisting the torso to the left. 
Hold for 3-5 breaths, then return to center.
Twist to the other side with legs in the same position. Inhale and raise the arms over the head. Exhale the right hand onto the right hip and the left hand to the inside of the left knee, twisting the torso to the right. 
Hold for 3-5 breaths, then return to center.

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Marichi's Twist III, Standing Variation
Marichyasana III, var

Stand with right side of body facing wall, and a stack of blocks in front of the right foot. Step right foot onto the blocks, making sure that the standing leg is straight. Keep hips level as you raise arms overhead, and twist torso toward the wall, placing hands at shoulder height. Press into right hand and draw shoulders down the back. Make sure the right knee does not drift towards the wall. Hold 5-10 breaths, then release to Tadasana and change sides.

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Downward Facing Dog at Wall
Adho Mukha Svanasana

Stand facing a wall and place hand at chest height with fingers facing upwards. Step feet back and press hips back over heels, keep shoulders broad and arms externally rotated, do not let head drop below arms. Draw belly in as you ground the thighs and pubic bone back. Hold 5-10 breaths, then walk forward to release back to standing.

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Revolved Downward Facing Dog
Parvrita Adho Mukha Svanasana

From all fours, reach hands slightly forward, turn toes under and exhale as you lift knees off floor. Press back strongly into thighs and extend the spine. Keep feet hips width apart and reach right hand to the outside of the left ankle. Rotate the torso to the left and turn to look under the left armpit. Try to keep balanced weight in the feet. Hold 5-10 breaths, then return to center and change sides. Feel free to come down to all fours between sides if necessary.

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Revolved Triangle, Facing Wall 
Parvrita Trikonasana, var

Stand with right hip against wall, Step left foot back and turn left toes in 30 degrees, inner borders of heels should align. With the legs straight, hinge forward from the hips and bring left hand onto floor or block on inside of the front foot. Reach right arm up wall and gently press hand into wall as you rotate the torso to the right and draw the shoulder blades down the back. Hold 5-10 breaths, then release to center and change sides.

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​Wall Hang Forward Bend
Uttanasana, var.

Stand with hips on wall and feet several inches away from wall, hips width apart. Bend knees and hinge from hips as you release spine forward over thighs. Press feet into floor and sit bones into wall. Hold 5-10 breaths, then bring hands to knees and lift neutral spine back up to standing.

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Bridge Pose
Setu Bandha

Begin lying on the back with the knees bent
Lift hips and place block on low or middle height under sacrum. Then bend elbows and press upper back down into the blankets as you use your core strength to lift the hips off of the block. Hold for several breaths then gently release.

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Corpse Pose
Savasana

Lie on the back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.