Tataka Mudra lengthens the spine, teaches the foundations of bandha to benefit of the organs and concentration and is a wonderful way to prepare for other mudra and pranayama techniques.

Jaṭhara Parivṛtti 1 (The belly twist) is a lateral movement that uses feedback from the floor and breath to stabilize bandha in the abdomen asymmetrically. This is well sequenced after tadaka mudra and another way to introduce bandha intelligently into your practice.

This video teaches common portions of the supine series including
leg and arm lifts 1 and 2
urdhva prasarita pada hastasana 1 and 2
supta padangustasana 1-4
jathara parvrtta 2 and 3

counter pose: dwi pada pitham

This video teaches the Ākuñcanāsana sub series of Sarvāngāsana (shoulder stand) as part of the supine series. Begin by entering the lying down position through one of the lead sequence suggestions. The video begins with three preparations for Sarvāṅgāsana then goes through Ākuñcanāsana vinyasas t...