Alignment and Action Keys: Without them, our bends remain shallow and stick in the hinge of the low back, setting us up for injury. Learn how to cultivate depth safely.

Stand Up/Drop Back Prep: Find the actions and alignments for the real deal by moving camel to upward bow and back, lifting up from Virasana, and dropping from headstands to backbends. Tons of fun!

Stand Up/Drop Back: Tighten Urdhva Dhanurasana to stand up to and drop back from Tadasana.

Kapotasana and Beyond: Explore advanced backbends like Laghu Vajrasana, the forms of Eka Pada Rajakapotasana and Natarajasana.

Develop Vertical Balance: Basic alignment and lift-off in Sirsasana I and II, the seven Ashtanga Headstands, Padmasana, and exiting into backbends and Chaturanga.

Pincha Mayarasana: Lift your peacock wings and balance then explore Vrscikasana I, Padmasana and "funky" and "funkier" Pincha foundations.

Headstand: Develop the alignments and actions of moving hips over shoulders then legs over hips. Explore split-leg, straddle and pike entries, press options, one-arm balance, falling through cartwheel, dropping into Chaturanga, and Vrscikasana II and Padmasana in headstand.

Arm Balances I: Achieve safe equilibrium, height and control; practice squeezing and pressing-in arm-balance forms and their twisted cousins.

Arm Balances II: Move safely into extended arm-balances and explore the variations of Padmasana that rise up from and twist around the arms.

Arm Balances from Sirsasana II: Put arm balances into the Vinyasana and build strength, balance and control by entering and exiting them through headstand II.

Arm Balances III and Transitions: Practice challenging forms and morph one shape into another in transtions.