Front & Back Body

Build awareness of where your body is in space (proprioception) with this sequence that balances the work in the front and back of the body.

---

Apana Mudra

Touch tips of thumb, middle and ring fingers together, extend index and little fingers; rest back of hands on thighs. 
Benefits: Eliminates toxins from the body, creates a sense of calm
Practice Tips: Use when you need to feel safe and tranquil
Contraindications: Low blood pressure

---

---

Prana Mudra

Touch tips of thumb, ring, and little fingers together, extend index and middle fingers into V shape.
Benefits: Activates upward flowing prana in body
Practice Tips: Use to feel lightness and more energized in the body. Try holding arms overhead and pointing up at the sky
Contraindications: Anxiety

---

---

Cat/Cow Tilts
Marjaryasana 

Cat: Exhale round the back and drop the head and tail bone towards the floor. 
Repeat with your breath 10 times.
Cow: Begin on the hands and knees, toes pointed. Inhale lift the sternum forward and drop the pubic bone back between the legs to arch the spine. 
Therapeutics: Massages the internal organs and warms-up the muscles along the spine.

---

---

Bird Dog

Begin on all fours.
Variation I:  Take right leg back with toes turned under. Reach left arm forward with fingertips on floor. Hold for 5 breaths, then release and change sides. 
Variation II:  Inhale and extend right leg back and raise left arm forward keeping limbs parallel to floor. Engage belly and look at the floor. Exhale and release to all fours. Hold for 5 breaths, then release and change sides. 
Therapeutics: Builds postural strength diagonally across the back body.

---

---

Downward Dog Flow
Adho Mukha Svanasana Vinyasa

Begin on Table Pose
Exhale back into Child's Pose
Inhale into Knee Plank or Cobra 
Exhale back into Child's Pose
Inhale into Table Pose
Exhale into Downward Facing Dog
Inhale into Table Pose
Repeat 3-5 times with the breath
Therapeutics: Strengthens the shoulders and builds awareness of spinal alignment.

---

---

Triangle Pose
Trikonasana

Stand with feet wide apart. Turn left out to 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and cock hips to the left. Reach left arm parallel to floor to lengthen the left waist and bring left hand on block, foot or floor. Rotate the chest towards the right and reach right arm towards ceiling. 
Hold 5-10 breaths then release and change sides. 
Therapeutics: Opens side body, strengthens legs, eases pain in the lower back

---

---

Half Moon Pose
Ardha Chandrasana 

Begin in Uttanasana with a block in front of the pinkie toe of the right foot. Place right hand on block and left hand on hip. Inhale the right leg up and open hips, belly and chest to the left. Raise left arm towards ceiling. 
Hold 5-10 breaths then release into Uttanasana, change sides.
Therapeutics: Good for sciatica and strengthening the legs, hips and lower back, improves balance

---

---

Heron Pose
Krounchasana

Sit on a block with the left leg in Virasana and the right foot on the floor. If you cannot sit in Virasana, sit cross-legged with the left leg. Either wrap strap around sole of foot or hold sole of foot with both hands. Inhale open chest and lean back taking left foot off floor and bringing left knee to chest. Exhale and extend the left leg straight. 
Hold 10-20 breaths then release and change sides.
Therapeutics: Good for balance and focus, stretches hamstrings and hips.

---

---

Vishnu's Couch
Anantasana


Begin by laying on the right side with the right arm underneath the head. Bend the right elbow and hold the right side of the head in the right hand. Ensure that the right elbow, shoulder and hip are in alignment with one another. Keep the right knee bent at first and bring the left knee into the side waist. Wrap a strap around the ball of the left foot and extend the leg towards the ceiling, keeping the left thigh externally rotated. Begin to balance by straightening the supporting right leg in alignment with the rest of the body. Engage the belly and lengthen the tail. Hold for 10 breaths then release and repeat to the other side.
Therapeutics: Builds awareness of balance between the front and back body, stretches the hamstrings.

---

Corpse Pose
Savasana 

Lie on back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.
Therapeutics: Allows for integration of mind and body after asana practice, promotes restful awareness

---