King Dancer Pose - Natarajasana
Popular Hatha Yoga Postures: Kind Dancer’s Pose - Natarajasana
pronounced (na-tara-jahs-anna)
How to do the Dancer’s Yoga Pose:
1. Stand straight, elongate your spine and put your feet hip-width apart from one another.
2. Inhale as you raise your left arm with the palm facing forward. Hold your arm close by your left ear.
3. As you exhale, bend your right leg behind you and hold your ankle with your right hand, palm facing out. The bottom of you foot should face up while your knee points downward.
4. Next, inhale while gazing ahead of you at a spot on the floor.
5. As you exhale, lower your upper body and your left arm slowly until you are almost parallel with the floor.
6. Raise you right leg behind while still grasping your ankle with your right hand. Press your right foot into your hand and slowly lift your toes toward the ceiling. You are now in the Dancer’s Yoga Pose.
7. Stretch and balance. Hold this hatha yoga posture for three to five breaths.
8. Raise your torso and release your arms as you inhale. Repeat the dancer’s yoga pose on the other side.
Benefits of the Dancer’s Yoga Pose Yoga:
This popular hatha yoga posture strengthens and tones your leg muscles and tightens upper arm muscles, hips, and glutes. The Dancer’s Pose is a balancing yoga pose. All balancing yoga poses help with concentration, centering your mind and body, and with bolstering your inner determination.
Dancer’s Yoga Pose Modifications for Beginners:
If you are unable to balance without support, lean against the wall with the side of the body of the standing leg. Coming completely forward may take practice; go as far as your body will allow you to while maintaining balance.
Dancer’s Yoga Pose Modifications for Advanced Yogi Practitioners:
While in the Dancer’s Yoga Pose, bring your other arm back and grasp the outside of the extended foot (both hands will now be holding your foot.) Keep your thigh raised so that it is parallel with the floor. This hatha yoga posture will challenge your balance further.
Dancer’s Yoga Pose Variations:
If holding your ankle proves difficult, you can move your hand to your leg with your palm facing in. This advanced hatha yoga posture can also be done with the support of a wall.
Cautions for When Practicing the Dancer’s Yoga Pose:
Those prone to either high or low blood pressure should be careful when practicing this hatha yoga posture. Stop if you feel lightheaded or dizzy.