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Lord of the Dance Pose

Natarajasana

hp_218_Natarajasana_248.jpg

We'll start with a modified version of the pose. The full pose will be described in the Variation section below.


(not-ah-raj-AHS-anna)

nata
= actor, dancer, mime

raja = king

Step by Step

Stand in Tadasana (Mountain Pose). Inhale, shift your weight onto your right foot, and lift your left heel toward your left buttock as you bend the knee. Press the head of your right thigh bone back, deep into the hip joint, and pull the knee cap up to keep the standing leg straight and strong.

There are two variations you might try here with your arms and hands. In either case, try to keep your torso relatively upright. The first is to reach back with your left hand and grasp the outside of your left foot or ankle. To avoid compression in your lower back, actively lift your pubis toward your navel, and at the same time, press your tailbone toward the floor.

Begin to lift your left foot up, away from the floor, and back, away from your torso. Extend the left thigh behind you and parallel to the floor. Stretch your right arm forward, in front of your torso, parallel to the floor.

The second option with the hands is to sweep your right hand around behind your back and catch hold of the inner left foot. Then sweep the left hand back and grab the outside of the left foot. This variation will challenge your balance even more. Then raise the thigh as described in step 3. This second variation will increase the lift of your chest and the stretch of your shoulders.

Stay in the pose for 20 to 30 seconds. Then release the grasp on the foot, place the left foot back onto the floor, and repeat for the same length of time on the other side.

Full Pose

For the full pose, perform step 1 as described above. Then turn your left arm actively outward (so the palm faces away from the side of the torso), bend the elbow, and grip the outside of the left foot. (You can also grab the big toe with the first two fingers and the thumb.) The fingers will cross the top of the foot, the thumb will press against the sole. Inhale, lift the left leg up, and bring the thigh parallel to the floor. As you do this, rotate the left shoulder in such a way that the bent elbow swings around and up, so that it points toward the ceiling. It requires extreme flexibility to externally rotate and flex the shoulder joint in this way. Reach the right arm straight forward, in front of the torso and parallel to the floor. Hold for 20 to 30 seconds, release, and repeat on the second side for the same length of time.


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Reader Comments

Hello Foot

Contradictions and cautions... Nothing about the knee?? I don't technically have a bad knee according to CTscan but its not the best knee and it can hurt pretty bad if i don't resist my hand or the strap using my quad. I know this is my individual case but I have heard similair concerns from others. Maybe add a bit more to that box

Get bent

Thank goodness there was a "Deepen Pose Tip" for this one

Anand yadav

Really YOGA is a second name of smart life

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