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. 

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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.

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Cat/Cow Tilts
Marjaryasana
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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. 

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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.

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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.

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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.  ​

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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.

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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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One-Legged Downward Facing Dog
Eka Pada Adho Mukha Svanasana
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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.

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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.

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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. ​

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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. 

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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.

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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.

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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. ​

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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. ​

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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.