​​​​​​​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
    • Classes & Workshops >
      • Prop Recommendations
    • Yoga Therapy
    • Online Self-Care Courses >
      • 5 Days to Intention & Personal Mantra
      • 21 Days to Spring Self-Care
      • 21 Days to Autumn Self-Care
      • 21 Days to Holiday Bliss
      • 21 Days to Summer Self-Care
    • Introduction to Yoga Course
    • Exploring Your Chakras Course
    • Custom Yoga Nidra
    • Thai Yoga
  • REIKI
    • Reiki Sessions
    • Chakra Balancing Reiki
  • TRAINING
    • Mentoring
    • Cancer Teacher Training
    • Online Yoga Nidra Training (10 hrs)
    • Subtle Practices Training (15 hrs)
    • Mudra & Sound Training (10 hrs)
  • CANCER
    • Classes for Patients & Survivors >
      • Private Cancer Facebook Group
    • Teacher Training >
      • 50-hr Cancer Certificaiton Training >
        • Cancer Training Checklist
      • Cancer Immersions
    • Teacher Registry
    • Cancer Home Practice Course
    • Yoga Nidra for Cancer
    • Articles & Sequences
    • Yoga Research
    • Cancer Patient Resources >
      • Cancer Resource Request Form
  • YOGA ENCYCLOPEDIA APP
    • Library
  • BLOG
  • STORE
  • CONTACT
    • Chat with Cheryl >
      • Yoga Therapy Consultation
      • Reiki Consultation
      • Teacher Chat
    • Bio
    • Resume'
    • Press
    • Join Mailing List
  • BOOK NOW
  • YOGA
    • Classes & Workshops >
      • Prop Recommendations
    • Yoga Therapy
    • Online Self-Care Courses >
      • 5 Days to Intention & Personal Mantra
      • 21 Days to Spring Self-Care
      • 21 Days to Autumn Self-Care
      • 21 Days to Holiday Bliss
      • 21 Days to Summer Self-Care
    • Introduction to Yoga Course
    • Exploring Your Chakras Course
    • Custom Yoga Nidra
    • Thai Yoga
  • REIKI
    • Reiki Sessions
    • Chakra Balancing Reiki
  • TRAINING
    • Mentoring
    • Cancer Teacher Training
    • Online Yoga Nidra Training (10 hrs)
    • Subtle Practices Training (15 hrs)
    • Mudra & Sound Training (10 hrs)
  • CANCER
    • Classes for Patients & Survivors >
      • Private Cancer Facebook Group
    • Teacher Training >
      • 50-hr Cancer Certificaiton Training >
        • Cancer Training Checklist
      • Cancer Immersions
    • Teacher Registry
    • Cancer Home Practice Course
    • Yoga Nidra for Cancer
    • Articles & Sequences
    • Yoga Research
    • Cancer Patient Resources >
      • Cancer Resource Request Form
  • YOGA ENCYCLOPEDIA APP
    • Library
  • BLOG
  • STORE

3/5/2018

0 Comments

Natarajasana (Kneeling Preparation)

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

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

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
Picture
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.

Picture
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.

Picture
Tiger Twist
Parvrita Vyaghrasana
​

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.​​

Picture
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.

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, Turned Out
Eka Pada Adho Mukha Svanasana, var
​​

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. 

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
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.

Picture
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.

Picture
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.

Picture
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.

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.

    Index:

    • Anatomic Focus
    • Chair Yoga
    • Chakras
    • Eight Limbs
    • Koshas
    • Posture Specific
    • Prana Vayus
    • Pranayama
    • Sun & Moon Salutations
    • Therapeutic
    • Vowel Spiral
    • Yoga for Cancer 
    • Yoga Nidra
    • 2015 India Trip

    Archives:

    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

(c) 2005-2022 Cheryl Fenner Brown, C-IAYT, E-RYT 500, YACEP