Parighasana

Gate pose, or Parighasana, is a kneeling posture with many of the same effects as Triangle pose. It stretches the inner thigh and hamstring, as well as lengthening the sides of the torso. Set yourself up at a wall for this practice.

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Reclining Thumb to Big Toe Pose I
Supta Padangusthasana I
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Variation 1:  Lie on the back with the legs straight. 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, then bring leg back up to the center.
Variation 2:  Place a block on the outside of the right hip. 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 3:  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. To release, drop the right hip into the floor and allow the leg to follow. Hold for 10-20 breaths then release to center.

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Spider Walking
Luta Calanasana
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Lie on back with folded blanket under sacrum. Draw legs into happy baby pose either holding hands behind knees or reaching the arms inside the legs to hold the outside of the feet. Inhale and straighten the right leg. Exhale and come back into happy baby pose. Inhale and straighten the left leg. Exhale and come back into happy baby pose. Repeat for about a minute then release by bringing knees into the chest.

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 Happy Baby Pose
Anandabalasana

Lie on the back with the knees bent and feet on the floor. Draw both knees into the chest with the knees to the outside of the body. Either hold the backs of the knees with the forearms or hold the outside of the feet with the hands and draw knees towards floor. Keep the pelvis flat on the floor to avoid rounding the back. ​

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Bridge Pose
Setu Bandha

Begin lying on the back with the knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees. Exhale and return to the floor. Repeat 3-5 times with the breath.

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Cat/Cow Tilts
Marjaryasana
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Cat: Exhale round the back and drop the head and tail bone towards the floor. 
Repeat with your breath 10 times.
Cow: Begin on the hands and knees, toes pointed. Inhale lift the sternum forward and drop the pubic bone back between the legs to arch the spine. ​

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Gate Pose
Parighasana

Begin kneeling with wall to the right side of body. Straighten right leg and press toes into wall, heels on floor. Exhale and side bend over right leg bringing right hand to block behind knee or to floor. Reach left arm overhead towards wall, and keep tail-bone long. Bend the right knee if this is difficult. Hold 5-10 breaths, then release to center.

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Half Camel
Ardha Ustrasana

From Gate Pose starting position, reach left hand back to a block that sits beside the right ankle. Reach right arm forward and up and stretch through the front of the pelvis and abdomen. Bend the right knee if this is difficult. ​Hold for 5-10 breaths, then release and come up to center.

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Runner's Lunge

From Gate Pose starting position, walk the right leg around to the front of the body and pivot on the back shin so that you are facing the wall, Extend front leg toward the wall with toes on baseboard. Extend the front of the spine and lean forward from the hips as you place hands on blocks, floor or wall for support. Hold 5-10 breaths, then bend front knee, and release to center.
** Repeat Gate Pose, Half Camel and Runners' Lunge on the second side.

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Downward Facing Dog @ Wall
Adho Mukha Svanasana
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Begin on all fours, facing away from the wall, with hands slightly forward of shoulders. Turn toes under and lift knees off floor pressing heels into baseboard.. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor. Notice how the heels support sends energy up the backs of the legs towards the sacrum, and from the hands down the length of the spine towards the sit bones. Hold 1-3 minutes, release into Child's Pose.

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Warrior I
Virabhadrasana I

​Begin standing in Tadasana facing away from the wall. Step left leg back about three feet, pressing left outer heel into the wall, keeping feet hips width apart. Keep right toes turned forward and left foot turned slightly out. Turn hips gently towards front foot and balance weight on both feet. Inhale arms overhead. Exhale and bend right knee. Draw belly up and release tail bone towards floor. Hold 5-10 breaths then release 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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Krishna's Side Bend
Krishna Anuparsvasana

Stand in Tadasana. Cross the right ankle over the left by turning the right knee out and pressing ball of the right foot into the floor. Krishna is often shown with his feet in this position, hence the name. Press the front of the left shin and outside of the right ankle together. Reach the right arm up over the head, turn the right palm downward with a gently curved arm. Hold the left hand in front of the pelvis, palm upward with a gently curved arm. Side bend to the left and hold for 5 breaths.

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Reclining Supported Twist
Salamba Jathara Parivritasana

Lay on the back with knees bent and feet on floor. Shift hips to the left a few inches from center. Draw the knees into the chest and release legs to the bolster on the right. You may use right hand to hold down outside of left knee. Reach left arm back to floor and turn head to the center or to the right.
Hold for 1-3 minutes, then bend knees and draw them up to center, change sides. ​

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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.