​​​​​​​Cheryl Fenner Brown C-IAYT​, E-RYT 500, YACEP
yogacheryl.com
  • CONTACT
    • Chat with Cheryl >
      • Yoga Therapy Consultation
      • Reiki Consultation
      • Teacher Chat
    • Bio
    • Resume'
    • Press
    • Join Mailing List
  • BOOK NOW
  • YOGA
    • Schedule >
      • Yoga Nidra Series
      • Scholarship Application
      • > Prop Recommendations
    • Yoga Therapy
    • Seasonal Self-Care Challenges >
      • 5 Days to Intention & Personal Mantra
      • 21 Days to Spring Self-Care
      • 21 Days to Summer Self-Care
      • 21 Days to Autumn Self-Care
      • 21 Days to Holiday Bliss
    • Introduction to Yoga Course
    • Exploring Your Chakras Course
    • Custom Yoga Nidra
    • Thai Yoga Massage
  • REIKI
    • Reiki Sessions
    • Chakra Balancing Reiki
  • TEACHER TRAINING
    • Mentoring
    • Cancer Teacher Training
    • Yoga Nidra Training (10 hrs)
    • Subtle Practices Training (15 hrs)
  • CANCER
    • Cancer Teacher Training >
      • 60-hr Cancer Certificaiton Training >
        • Cancer Training Intro and Q&A
        • Client Application for Teacher Practicum
      • Cancer Immersions
    • Classes for Patients & Survivors >
      • Private Cancer Facebook Group
    • Private Yoga Therapy for Cancer
    • Teacher Registry
    • Cancer Survivorship Home Practice Course
    • Yoga Nidra for Cancer
    • Articles & Sequences
    • Yoga Research
    • Cancer Patient Resources >
      • Cancer Resource Request Form
  • YOGA NIDRA
    • What is Yoga Nidra?
    • Setting Your Sankalpa
    • Free Body Scan
    • Free Yoga Nidra
    • Buy Yoga Nidra MP3s
    • Yoga Nidra Scripts
    • Yoga Nidra Training (10 hrs)
  • YOGA ENCYCLOPEDIA APP
  • BLOG
  • STORE
  • CONTACT
    • Chat with Cheryl >
      • Yoga Therapy Consultation
      • Reiki Consultation
      • Teacher Chat
    • Bio
    • Resume'
    • Press
    • Join Mailing List
  • BOOK NOW
  • YOGA
    • Schedule >
      • Yoga Nidra Series
      • Scholarship Application
      • > Prop Recommendations
    • Yoga Therapy
    • Seasonal Self-Care Challenges >
      • 5 Days to Intention & Personal Mantra
      • 21 Days to Spring Self-Care
      • 21 Days to Summer Self-Care
      • 21 Days to Autumn Self-Care
      • 21 Days to Holiday Bliss
    • Introduction to Yoga Course
    • Exploring Your Chakras Course
    • Custom Yoga Nidra
    • Thai Yoga Massage
  • REIKI
    • Reiki Sessions
    • Chakra Balancing Reiki
  • TEACHER TRAINING
    • Mentoring
    • Cancer Teacher Training
    • Yoga Nidra Training (10 hrs)
    • Subtle Practices Training (15 hrs)
  • CANCER
    • Cancer Teacher Training >
      • 60-hr Cancer Certificaiton Training >
        • Cancer Training Intro and Q&A
        • Client Application for Teacher Practicum
      • Cancer Immersions
    • Classes for Patients & Survivors >
      • Private Cancer Facebook Group
    • Private Yoga Therapy for Cancer
    • Teacher Registry
    • Cancer Survivorship Home Practice Course
    • Yoga Nidra for Cancer
    • Articles & Sequences
    • Yoga Research
    • Cancer Patient Resources >
      • Cancer Resource Request Form
  • YOGA NIDRA
    • What is Yoga Nidra?
    • Setting Your Sankalpa
    • Free Body Scan
    • Free Yoga Nidra
    • Buy Yoga Nidra MP3s
    • Yoga Nidra Scripts
    • Yoga Nidra Training (10 hrs)
  • YOGA ENCYCLOPEDIA APP
  • BLOG
  • STORE

3/12/2018

0 Comments

Natarajasana

 
King Dancer's Pose, or Natarajasana, is a standing balance that combines the strength and stability of standing on one leg, and a backbend to help you find the play of balance and strength and mobility all in one posture. 

Picture
Reclininig Flow
Supta Vinyasa

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.

Picture
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. 

Picture
Crescent Lunge to Runner's Lunge Flow
Anjynasana to Ardha Hanumanasana Vinyasa

Begin on all fours and bring left foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale touch floor on either side of foot as you press pelvis back evenly and extend chest over the straight leg. You may also use blocks under the hands if it is difficult to reach the floor. Repeat to both sides 5 times with the breath.

Picture
Tiger Pose
Vyaghrasana

Begin on all fours then come into the cow tilt, arching the spine as you extend the left leg back, keeping knee bent and pressing sole of foot towards ceiling. Hold 3-5 breaths, then release and change legs.

Picture
One-Handed Tiger Pose
​Eka Hasta Vyaghrasana

Begin on all fours then extend the left leg back as you reach back with the right hand and grasp the foot, use a strap if you cannot make the reach. Press the foot into the hand and open the chest to the right.  ​

Picture
Child's Pose
Balasana

Kneel on shins with big toes together, knees apart. Lower hips towards heels and belly on thighs. Rest forehead on floor. Place hands beside heels, with backs of hands on floor.- If the forehead does not reach the floor, place stacked hands under forehead.

Picture
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.

Picture
One-Legged Downward Facing Dog
Eka Pada Adho Mukha Svanasana
​
Begin in Downward Facing Dog, and step feet together. Press back into right leg and raise leg as high as you can comfortably. Then bend the right knee and turn the right thigh outwards so that knee turns to right, and sole of foot presses to the left. Hold 3-5 breaths, then release and change sides, moving down into Child's Pose if necessary between sides.

Picture
One-Legged King Pigeon Pose I
Eka Pada Rajakapotasana I

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. Hold 5-10 breaths. 
Exhale and fold over bent leg. Hold up to 2 minutes. Release by pressing back to Adho Mukha Svanasana or all fours.

Picture
Cobra Pose
Bhujangasana

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. ​

Picture
Frog Pose
Bhekasana

Lie on the belly and bring the forearms onto the floor. Press pubic bone into floor and lengthen legs behind you. Bend left knee and either hold top of foot with left hand or use strap to hold foot. Lift heart and relax shoulders. Hold 5-10 breaths then release and change sides. 

Picture
Reclining King Dancer's Pose
Supta Natarajasana, var

Lie on back with knees bent and feet on floor. Lift hips and place block under sacrum on second height of block. Slide right foot back towards block and bring top of the foot on the floor if possible. Bend left knee into chest and wrap strap around left ball of foot. Extend the left leg towards ceiling and hold with the left hand. Raise right arm over the head. Hold pose for 10-15 breaths, then release legs, lift pelvis and remove block, then come to floor.

Picture
King Dancer's Pose
Natarajasana

Stand in Tadasana. Bend right knee and reach back for foot with right hand. Tip torso forward as you press hand into foot and raise left arm overhead. Balance on left leg and keep core strong as you open the front body. Hold for up to 10 breaths then release and change sides.

Picture
Happy Baby Pose
Anandabalasana

Lie on the back with the knees bent and feet on the floor. Draw both knees into the chest with the knees to the outside of the body. Either hold the backs of the knees with the forearms or hold the outside of the feet with the hands and draw knees towards floor. Keep the pelvis flat on the floor to avoid rounding the back. ​

Picture
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. ​

Picture
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.
0 Comments



Leave a Reply.

    Picture
    Cheryl Fenner Brown, C-IAYT
    I am an integrative Yoga Therapist with over 20 years of experience working with beginners, older adults, and cancer patients as well as teaching teachers adaptive asana, pranayama, mudra, sound, and Yoga Nidra to help special populations.
    • Asana
    • Anatomic Focus
    • Chair Yoga
    • Chakras
    • Eight Limbs
    • Koshas
    • Prana Vayus
    • Pranayama
    • Sun & Moon Salutations
    • Therapeutic
    • Vowel Spiral
    • Yoga for Cancer 
    • Yoga Nidra
    • 2015 India Trip

    Categories

    All
    Asana Practices
    Breath Practices
    Healing Yoga For Cancer
    India
    Mudra Practices
    The Chakras
    The Vayus
    Yamas & Niyamas
    Yogic Reflections

    Archives

    March 2025
    January 2025
    September 2022
    August 2021
    August 2020
    February 2019
    December 2018
    November 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    January 2011
    September 2008
    August 2008
    July 2008
    June 2008
    May 2008
    April 2008
    March 2008
    February 2008
    January 2008
    December 2007
    November 2007
    October 2007
    September 2007
    August 2007
    July 2007
    June 2007
    May 2007
    April 2007
    March 2007
    February 2007
    January 2007
    July 2006
    June 2006
    May 2006
    April 2006
    March 2006
    February 2006
    January 2006


    RSS Feed

    I attend Cheryl's class regularly and feel that my practice has improved immensely over the past few years due to her expert coaching. Her teaching style is clear and compassionate and her previous experience in teaching adults is evident in her organized approach and easy to understand instructions. I also appreciate that Cheryl not only teaches us about how to correctly position ourselves, but also touches on many aspects of yoga philosophy, which in turn has deepened my personal practice and heightened my awareness of the connection between mind and body, breath and relaxation.​
    - L.G.

Vertical Divider

​Chat with Cheryl
   |   ​Bio   |   Press
Contact   |   ​Join Mailing List
Vertical Divider

​Classes & Workshops
   |   Self-Care Courses   |   ​Private Yoga Therapy      Reiki
Vertical Divider

​Mentoring   |   Teacher Training
​Yoga for Cancer   |  ​ Yoga Nidra

Yoga Encyclopedia App
​
​Blog   |    ​​Store   |    Malas  


Picture