Lord of the Dance pose (Var.)

Lord of the Dance pose (Var.) / Natarajasana

(not-ah-raj-AHS-anna)

nata = dancer, actor
raja = king

1. Start in Tadasana and shift all your weight into your right foot and bend your left leg behind you. Keeping your hip bones square to the front.

2. Reach your left arm back and firmly grab your left leg at the shin, just below the knee cap. Slowly and with control, extend your left thigh out straight behind you. Reach your left arm out so that it is extended out and parallel to the floor. Press your hips forward and draw your tailbone down to prevent compression in the lower back.

3. Lift your left leg up as high as possible and straighten your left leg .Keep your standing leg engaged, hip bones facing the front, and chest expanded open. Gaze to the front just past your right hand.

4. Hold the position for approximately 30 seconds and release. Switch to the other leg and practice the same steps outlined as above.

Benefits
-Stretches chest and shoulders
-Increases spinal flexibility
-Improves balance
-Strengthens ankles

Cautions
-Low blood pressure
-Ankle injury
-Spine Injury

 

Lord of the Dance pose (Var.) / Natarajasana
(not-ah-raj-AHS-anna)
nata = dancer, actor
raja = king
1. Start in Tadasana and shift all your weight into your right foot and bend your left leg behind you. Keeping your hip bones square to the front.
2. Reach your left arm back and firmly grab your left leg at the shin, just below the knee cap. Slowly and with control, extend your left thigh out straight behind you. Reach your left arm out so that it is extended out and parallel to the floor. Press your hips forward and draw your tailbone down to prevent compression in the lower back.
3. Lift your left leg up as high as possible and straighten your left leg .Keep your standing leg engaged, hip bones facing the front, and chest expanded open. Gaze to the front just past your right hand.
4. Hold the position for approximately 30 seconds and release. Switch to the other leg and practice the same steps outlined as above.
Benefits
-Stretches chest and shoulders
-Increases spinal flexibility
-Improves balance
-Strengthens ankles
Cautions
-Low blood pressure
-Ankle injury
-Spine Injury
- See more at: http://www.mryoga.com/standing-poses/#sthash.8t3fpZ3J.dpuf