Mermaid Pose 4
Naginyasana 4
(nuh-gin-YAHS-uh-nuh)
Pose Type: seated, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
VERTICAL SPLITS: BACK KNEE BENT—OVERHEAD GRIP & FOOT TO THE BACK OF THE HEAD
One-Legged King Pigeon Pose 4
Eka Pada Raja Kapotasana 4
(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: one hand grabbing onto the back foot on the same side with overhead grip
Pose Type: seated, backbend
Drishti Point: Hastagrai or Hastagre (hands)