Marichyasana

This seated twist involves stretching the torso in several directions at once, it is a forward fold and twist. 

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Reclining Flow I (single leg)
Supta Vinyasa I

Begin lying on the back with the legs straight and arms extended over the head, take an inhale to prepare.
Exhale and draw the right knee into the chest, holding it with the right hand.
Inhale draw the right knee out to the right side with the right hand, left hand in cactus on the floor.
Exhale and cross the right knee over to the left side of the body with the left hand, right hand in cactus on the floor.
Inhale back to the center and extend the right leg up toward the ceiling, holding behind thigh with the clasped hands.
Exhale draw the right knee to the chest.
Inhale extend the leg to the floor and the arms overhead.
Exhale and repeat the entire sequence with left leg.
Therapeutics: Opens the major joints of the lower body and stretches the legs, hips, low back and shoulders

• Video instruction available

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Reclining Flow II (both legs)
Supta Vinyasa II

Begin lying on the back with the legs straight and arms extended over the head, take an inhale to prepare.
Exhale and draw both knees into the chest, leading with one leg if this is difficult or hurts your back.
Inhale draw both knees out wide.
Exhale the knees back together.
Inhale squeeze legs together, reach arms out to the sides and take knees half way to the left side, this can be made more challenging by lifting the feet higher.
Exhale and use the right obliques to draw the legs back to the center.
Inhale squeeze legs together, reach arms out to the sides and take knees half way to the right side, this can be made more challenging by lifting the feet higher.
Exhale and use the left obliques to draw the legs back to the center.
Inhale extend both legs up towards the ceiling, raising the arms over head. 
Exhale and hug the knees to the chestl
Inhale and release both legs to the floor, leading with one leg if necessary to protect the back. 
Therapeutics: Opens the major joints of the lower body and stretches the legs, hips, low back and shoulders, strengthens abdominal muscles.
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Reclining Thumb to Big Toe Pose I
Supta Padangusthasana I
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Lie on the back with the legs straight. Draw your right knee into your chest and lengthen the left leg onto the floor. Wrap a strap around the ball of your right foot and extend the leg into the air. Reach the hands up the strap until the elbows are straight but the shoulders are still grounded. Hold for 10-20 breaths.
Therapeutics: Stretches the hamstrings, calves, buttock; also releases tension in the lower back.

• Video instruction available

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​Reclining Thumb to Big Toe Pose III
Supta Padangusthasana III

Lie on the back with the legs straight. Wrap strap around the ball of the right foot, extend the leg and hold the strap in the left hand and slowly bring the leg across the body as you twist the lower body, keeping the shoulders on the floor and the right arm out to the side. To release, drop the right hip into the floor and allow the leg to follow. Hold for 10-20 breaths then release to center.
Therapeutics: Stretches the outer hamstrings, calves, outer hip, buttock; also releases tension in the lower back.

• Video instruction available

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Four Footed Pose
Chatush Padasana

Begin lying on the back with the knees bent. Lie on back with knees bent and feet hips with apart. Reach hands to hold heels or ankles, or wrap a strap around the front of  both ankles. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees. Hold 5-15 breaths and release.
Therapeutics:  Stretches the front of the spine and pelvis, engages lower buttocks, hamstrings and quadriceps. 

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​Revolved Low Lunge
Parvrita Ashwa Sanchalasana
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From all fours bring the left leg forward into a lunge. Inhale and raise the arms over the head. Exhale the left hand onto the left hip and the right hand to the outside of the left knee, twisting the torso to the left. 
Hold for 3-5 breaths, then return to center.
Twist to the other side with legs in the same position. Inhale and raise the arms over the head. Exhale the right hand onto the right hip and the left hand to the inside of the left knee, twisting the torso to the right. 
Hold for 3-5 breaths, then return to center.
Therapeutics: Builds core awareness, prepares the body for deeper twists.

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Downward Facing Dog
Adho Mukha Svanasana

​Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.  Hold 1-3 minutes, release into Child's Pose.

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Squat
Malasana

Stand with feet hips-width apart. Bend forward from hips into Uttanasana. Drop hips towards floor, lift heels from floor if necessary or use rolled blanket for support under heels. Hold up to 1 minute then release.

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Noose Pose
Pasasana

Come into Malasana with left side towards wall. Inhale and lift torso away from knees. Exhale and bring right elbow onto outside of left knee to twist body to left. Place both hands on wall and gently lean torso back.
Therapeutics: Compresses abdominal organs, stretches muscles along spine, opens hips

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​Bharadvaja's Pose
Bharadvajasana

Draw feet to left side of pelvis, knees stay in front of torso. Try to press left hip towards floor as you raise left arm overhead. Exhale and twist belly, ribs, chest and head to right. Release left arm to outside of right thigh, right arm can support behind the back. 
Hold for up to 2 minutes, then release and change sides. 
Therapeutics: Opens hips, stretches muscles along spine & neck

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Seated Forward Bend
Pascimottanasana

Sit with both legs in front of pelvis. Press thighs into floor and extend through balls of feet. Inhale and sit up tall through front of chest. Exhale and release forward over legs. Do not round the back. 
Hold for up to 1 minute, then release.
Therapeutics: Stretches entire back body

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Marichi's Pose III
Marichyasana III

Sit in Dandasana. Bend right knee and either step the foot down in front of right sit bone, or cross over and step outside of right thigh. Inhale and sit up tall through torso, wrap left arm around front of right knee, right arm reaches to floor behind torso. Exhale and twist into right leg, belly, ribs, chest and head. Hold for 5-10 breaths then release and change sides.

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Marichi's Pose I
Marichyasana I

​Sit with right leg straight and left foot on floor in front of the let sit bone, keeping legs hips-width apart. Inhale and sit up tall through front of chest bringing left arm inside left knee. Exhale and release forward over right leg. 
Hold up to 1 minute each side, then release. 
Therapeutics: Stretches back of legs, hips and lower back

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​Marichi's Pose III
Marichyasana III

For a more advanced twist, bend left knee and place left foot in front of left sit bone. Inhale and sit up tall through torso, wrap left upper arm around front of bent shin with hands reaching behind the torso. Exhale and twist away from bent knee making clasp behind back or using strap. 

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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.

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Reclining Supported Twist
Salamba Jathara Parivritasana

Lay on the back with knees bent and feet on floor. Shift hips to the left a few inches from center. Draw the knees into the chest and release legs to the bolster on the right. You may use right hand to hold down outside of left knee. Reach left arm back to floor and turn head to the center or to the right.
Hold for 1-3 minutes, then bend knees and draw them up to center, change sides. 
Therapeutics: Broadens back of pelvis, stretches outside of legs, gently compresses the abdominal organs ​

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Supported Bridge with Extended Leg
Salamba Eka Pada Setu Bandha

Lie ​on back with knees bent and feet on floor. Inhale and raise hips off floor, placing block under sacrum.  Keeping the sacrum flat on the block, reach both legs up towards the ceiling with a strap aroud soles, bending knees if necessary.
Therapeutics: Stretches the Psoas, re-balances the sacrum, opens up the front of the thigh and lower back. 

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Corpse Pose
Savasana

Lie on the 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

• Video instruction available