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Week 16 : Dancer Pose
Natarajasana or Lord of the Dance pose holds a symbolic meaning in yoga. Nataraja is another name for Shiva and his dance symbolizes cosmic energy – so in this posture we are really connecting with universal energy or life force!!! And, if you don’t believe in all that – then do the posture for all the other – more tangible benefits it will give you.
Natarajasana is a balance that requires deep concentration and a posture that gives you a strong back bend at the same time.
Come to standing in Tadasana.
Shift the weight to the left foot and find your balance.
Reach around and hold the top of the right foot in the palm of the right hand with the hand around the outside of the foot. Squeeze the heel to the right buttock to stretch the front of the thigh. Find your balance.
Raise the left arm straight in front to slightly above shoulder height and use the middle finger as the Drishti (or concentration) point. Re-establish your balance.
Inhale and as you exhale press the top of the right foot into the right palm. Allow the right shoulder to open and turn out, with the right shoulder blade squeezing towards the centre of the back.
Continue to create tension between the foot and the hand as you raise the leg, extending the thigh behind you and bringing it parallel to the floor.
Keep the chest raised and the hips and shoulders facing the front. Maintain and forward focus with the eyes.
Tilt the pelvis up towards the belly button and draw the tail bone down towards the floor to avoid compressing the lower back.
Keep the standing leg straight and strong.
DO NOT lean forward and try NOT to have the back knee bent at a sharp angle.
Hold full posture for 3-5 breaths.
To come out, release the foot and lower the right leg with control.
Repeat for the same length of time on the other side.
Posture: Dancer Pose or Lord of The Dance pose
Sanskrit name: Natarajasana
Benefits
*Stretches shoulders, chest, thighs, hips and abdomen.
*Strengthens legs.
*Improves balance and concentration.
*Aids in the flexibility of the spine.
Avoid if: You have abnormal blood pressure either very high or very low.
Beginners tip: Use fingertips on a wall if balance is very difficult – this way you will get to have some experience of the posture even if you can’t hold for long un-aided.
Beginners Tip
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Serena is a yoga teacher and the founder of The OM Space . She is a passionate believer in yoga as a life enhancing practice and runs several classes in Colombo including the very popular Yoga for Children and Yoga for Pregnancy. Serena trained in the UK with the British Wheel of Yoga and is a UK Yoga Alliance registered Senior Teacher.
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