Balance Postures

Standing Knee-to-Chest

1. Begin in Mountain Pose.
2. Shift weight to left foot. Breathe.
3. While exhaling, bend right leg, bringing knee to chest with interlaced fingers below kneecap.
4. Hold and breathe.
5. Release right leg and lower it to ground, returning to Mountain Pose.
6. Repeat with other leg.

Natarajasana

Shiva Pose, Dancer’s Pose

1. Start in Mountain Pose.
2. Shift and balance weight on left foot.
3. While inhaling, raise left arm with palm facing forward.
4. While exhaling, bend right leg behind body while grasping inside right ankle with right hand.
5. Hold and breathe.
6. Release leg gently and return to Mountain Pose.
7. Repeat on opposite side.

Vrikshasana

Tree Pose

1. Begin in Mountain Pose.
2. Shift weight to left foot.
3. While inhaling, slowly release right foot from ground, placing it on left ankle, knee, or thigh.
4. Rotate right knee to side.
5. Enter Prayer Pose. Hold and breathe.
6. Release raised foot.
7. Return to Mountain Pose.
8. Repeat with opposite side.

• Note: Arms can be at side or raised.

Cakravakasana

Balancing Cat

1. Begin in Table Pose.
2. While exhaling, extend right hand forward and left leg back.
3. While inhaling, raise both right arm and left leg.
4. Hold and breathe.
5. Release and return to Table Pose.
6. Repeat with opposite pairs.