BHUJANGASANA (Cobra Pose)

• Lie on the belly with the hands under the shoulders
  
• Press pubic bone into floor and lengthen legs behind you
  
• Inhale and press upper body away from floor keeping shoulders back and chest broad
  
• Hold 5-10 breaths and release chest to floor
  
• Restorative: Can support lower abdomen with rolled blanket
  
• Therapeutics: Opens front body, stretches lower back, strengthens arms
  

DHANURASANA (Bow Pose)

• Lie on belly with arms to sides
  
• Bend both knees and grasp ankles with hands
  
• Inhale and raise head, chest and knees away from floor
  
• Hold up to 5 breaths and release
  
• Therapeutics: Strengthens lower back and spinal muscles, stretches quadriceps and opens chest
  
• Preparation: Bhekasana
  

EKA PADA RAJAKAPOTASANA (One-Legged King Pigeon Pose)

• Begin in Adho Mukha Svanasana
  
• Bring right knee onto floor behind right wrist, place shin across mat so that the right foot is on the left side of the mat
  
• Stretch left leg behind you and try to square hips using a folded blanket under right hip if needed
  
• Inhale press hands into floor as you lift the heart and hold 5-10 breaths
  
• Exhale and fold over bent leg - hold up to 2 minutes
  
• Release by pressing back to Adho Mukha Svanasana
  
• Therapeutics: Stretches outer hip of front leg, and lower back
  

MATSYASANA (Fish Pose)

• Lie on back with arms to sides
  
• Inhale and lift head and chest away from floor, support with forearms under back
  
• Rest back of head lightly on floor
  
• Hold 5-10 breaths and release
  
• Therapeutics: Opens throat and chest, counterpose for Salamba Sarvangasana
  

SETU BANDHA (Bridge Pose)

• Lie on back with knees bent and feet hips with apart
  
• Inhale and lift hips away from floor, rolling onto upper back
  
• Clasp hands underneath body or press palms into floor
  
• Hold 5-15 breaths and release
  
• Restorative: Place folded blanket under shoulders and sacrum on block
  
• Therapeutics: Opens chest and activates thyroid
  

URDHVA DHANURASANA (Upward Facing Bow Pose)

• Lie on back with knees bent hips width apart, hands under shoulders
  
• Inhale and press body away from floor so that head and hips are lifted
  
• Draw elbows together and keep knees from splaying apart
  
• Hold up to 10 breaths and release
  
• Therapeutics: Energizing, opens entire front body
  
• Preparation: Adho Mukha Svanasana, Active Setu Bandha, Dhanurasana
  

URDHVA MUKHA SVANASANA (Upward Facing Dog Pose)

• Lie on belly with hands under shoulders
  
• Lengthen legs behind you
  
• Press palms into floor and inhale the upper body and thighs away from the floor
  
• Keep shoulders back and chest broad
  
• Hold 5-10 breaths and release
  
• Therapeutics: Strengthens arms, stretches front body
  
• Preparation: Bhujangasana
  

USTRASANA (Camel Pose)

• Kneel with toes pointed and blocks placed outside the ankles
  
• Bring hands together at the heart
  
• Inhale lift heart and lean back keeping thighs perpendicular to floor and pressing pubic bone forward
  
• Bring hands onto blocks or onto heels
  
• Hold 5-10 breaths and release
  
• Therapeutics: Opens front body and stretches quadriceps, psoas and chest.
  
• Preparation: Dhanurasana