Effort and Ease. Stability and Freedom. Contraction and Expansion. These lead us deeper.
| +5 | Sukhasana (Side-bend), Partner stretch, Shoulder Opener (Wall), Regular, Shoulder Opener (Strap), Goddess Pose (Wall) |
| +20 | Gojirasana, Virabhadrasana I, Virabhadrasana II, Parsvakonasana, Trikonasana |
| +35 | Ardha Chandrasana, Dolphin (Open Hands), Ardha Adho Muka Vrksasana (Chili-pepper Jump Switches) |
| +50 | Eka Pada Rajakapotasana (Both Ways), Agnistambhasana, Gomukhasana |
| +65 | Jathara Parivartanasana, Viparita Karani |
