Natarajasana (Kneeling Preparation)

Postures to prepare the body for Natarajasana, King Dancer's Pose including kneeling variations of gate and tiger.

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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.
Therapeutics: Opens the major joints of the lower body and stretches the legs, hips, low back and shoulders

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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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Lizard Pose
Utthan Prishtasana

​Begin on all fours and bring right foot between hands. Step the right foot far enough forward so that the right knee does not go beyond the right ankle. Lean the pelvis forward and bring both hands on the floor to the inside of the right foot. 
Variation I: Lower the torso toward the floor as you first keep the left knee on the floor. 
Variation II: Bend the back knee and hold he foot with the hand, or use a strap if it is difficult to reach the foot.

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Tiger Pose
Vyaghrasana

From all fours, keep left knee bent and reach foot toward ceiling, arching back slightly like a cow tilt. Hold 5 breaths, then release and change sides., repeating 3-5 times per side.

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Tiger Twist
Parvrita Vyaghrasana
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From all fours, keep R knee bent and reach foot toward ceiling, arching back slightly like a cow tilt. Reach opposite arm back to hold onto foot and twist to the right. Hold 5 breaths, then release and change sides.​​

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Extended Child's Pose
Utthita Balasana

Kneel on shins with legs parallel, reach arms forward and press hips back towards feet. Lengthen arms forward, keeping elbows off the floor and broadening across the shoulders. Head looks down, but keep ears between or above arms. Hold 3-5 breaths, then release to all fours.

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Downward Facing Dog
Adho Mukha Svanasana
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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, Turned Out
Eka Pada Adho Mukha Svanasana, var
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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. Raise right leg behind you and open hips towards the right, bend right knee and press sole of right foot to the left of the body. Hold 5 breaths, then center hips, release leg and repeat to other side. 

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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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Standing Quad Stretch 

Stand in Mountain Pose, draw left heel towards the buttock and reach left hand down to hold top of the left foot. Keep knees side by side and press down through the left thigh towards the knee. Draw left heel towards buttock and raise opposite arm. Use a strap to hold the foot if you cannot reach easily. Hold 5-10 breaths, then release and change sides.

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Tree Pose
Vrksasana

Stand with feet hips-width apart. Engage legs and bear weight on left leg only. Draw right foot onto calf or inner thigh (do not press on side of knee).
* In order to bring the leg higher towards the groin, use the opposite hand to draw the foot upwards, press the ball of the foot into the upper thigh of the standing leg, then place the heel into standing leg groin, making sure the toes point downward.
Press foot against leg and leg against foot. Draw belly in and release tail bone towards floor. Inhale and draw arms overhead without gripping shoulders. 
Hold as long as you can balance with comfort, release and change sides.

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Standing Forward Bend
Uttanasana

Stand in Tadasana. Inhale arms overhead. Exhale and bend forward from hips. Engage quadriceps and draw belly in as you press heels into floor, and sit bones upwards. 
Hold up to 1 minute. Release back into Tadasana by drawing hands onto hips and lifting entire torso up as a single unit.

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Garland Pose
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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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.

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