Yoga Pose: Lord of the Dance, Dancer's (Naṭarājāsana)

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  • Lord of the Dance

  • Naṭarājāsana

  • naṭarājā = lord of the dance
  • āsana = posture
  • Alt. Name:
    Dancer's
  • Category:
    Standing / Balancing
  • Difficulty:
    Intermediate
  • Description:

    Begin from a standing position with the weight of the body on one foot as the opposite heel lifts up towards the buttocks with a bent knee. The hand on the same side of the body as the bent knee reaches back to grasp the outside of the foot or ankle. With the added resistance of the hand gripping the foot, the bent leg and foot is then lifted up away from the earth and the torso towards the back of the room until the thigh is parallel to the earth. Then the arm on the same side of body as the standing leg extends up and forward to the front. The gaze is forward. Avoid compression in the lower back by actively lifting the pubis towards the navel while at the same time, pressing the tailbone towards the floor.

  • Benefits:

    Stretches the shoulders, the chest, the thighs, the groins and abdomen. Strengthens the legs and the ankles. Improves balance.