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Yoga Posture of the Month For March – The Dancer King – Natarajasana
March 07th, 2017
The Dancer King – Natarajasana
With spring on it’s way and our energy levels improving, now is the time to develop poise and balance! And what better way than practising the Dancer King asana?
- Improves co-ordination
- Quietens the breath
- Improves flexibility in the spine
- Develops mobility in the pelvis
- Strengthens and tones the feet, ankles and legs
How to do it?
I always begin standing postures from Tadasana, the mountain pose, as this gives you physical steadiness and mental stillness.
- Stand in Tadasana and allow your breath to settle
- Set your gaze gently on something at eye level which will hold your attention while you practise
- Gently move your weight onto your right foot, then bend the left leg and raise your left foot behind you
- Reach back and grasp your left ankle with your left hand
- Steady yourself and bring the knees into line (don’t have the left knee sticking forward!)
- Extend your right out straight in front of you, parallel to the floor
- Breathe gently and hold
- If you want to extend yourself further, you can gently push your left foot against your hand and feel the leg lifting up and away behind you
- Try and keep your body upright so that the stretch works into your raised leg and your back
- By practising in this way you will improve mobility in the pelvis and you will lengthen the front of the left thigh
- To finish, bring your left knee into line with your right knee, gently release the hold on your left ankle and return your left foot to the floor
- Repeat on the other side
Things to watch
- Work gently and develop a sensitive approach to the posture
- Remain focussed so that you can balance well
- Keep facing forward and avoid twisting, even if it means you can raise your leg higher!
Here is a link for more info about the posture including contra-indications:
British Wheel of Yoga Dip Yoga Tutor and Coach
Twitter @IzzyIxer or @IzzyYoga
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