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Dancer's Pose (Natarajasana) - [na-tara-jahs-anna]
- Nata = dancer: Raja = lord, king
This pose develops concentration and balance.
It tones and lengthens the leg and hip muscles. It will stimulate
a full range of motion in the shoulders. The chest expands
fully.
- In Tadasana, take a few moments to establish
your center. Find a point to gaze at either at eye level
or on the floor. Shift your weight onto one leg.
- Inhale and bend the knee of the other leg,
bringing it backwards and grab hold of the ankle or foot
with the hand of the same side. Take a moment to balance
and then move the knees so they are in alignment with the
hip joints. Hold here and breathe into the stretch from
the abdominal muscles into the quadriceps.
- Inhale and extend the arm of opposite side-body
directly up from the shoulder, towards the sky. Feel the
energy move all the way through the fingertips. Hold here
for several breaths. You may want to remain in this phase
of the posture and work up to the final pose.
- To move further, simultaneously lengthen
the arm and torso up and forward while the opposite leg
lengthens back and up. In the final posture the thigh becomes
parallel to the floor and the torso at an angle to the floor.
- As you hold the pose, breathe into the stretch
on the inhalation and relax on the exhalation, creating
an equal and opposite stretch forward through the arm and
backward through the leg. Allow your gaze to rest slightly
above the horizon.
- Slowly bring the torso back to center. Release
the bent knee and stand in Tadasana.
Benefits:
- Releases tension in the
angle and foot, helping to prevent injury
- Develops a sense of balance
and focus
- Opens the chest and lungs,
creating more space for the breath
- Strengthens spine and
entire leg
- Stretches thighs, shoulders
Modifications/Cautionary
Notes:
- For support bring the
side-body of the standing leg to a wall. Allow the body
to be supported by the wall as you come forward into the
pose.
- If the quadricep and/or
shoulder are tight bring a strap around the front of the
foot, holding it with the hand.
- If coming forward is too difficult only come
part way forward into the pose.
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