Yoga Pose of the Week: Dancer

As we move into a new month, I thought I would introduce a new pose... something that is both light and challenging, and inspires grace, balance, as well as our own ability to take ourselves less seriously.

Natarajasana (Lord of the Dance Pose, often referred to as Dancer's Pose)

In Sanskrit, Nata means dancer or actor, and Raja means king. Because this is a slightly more complicated pose to describe, I asked Isabel to pose for me to give you an idea of the form (though she was more interested in looking out the window than doing the full expression of the pose, so instead she offers you the form for the modified version... not fully extended with your hand against the wall). 

Isabel in modified dancer pose... after a long day at school she was not so keen to pose for the camera!!

Natarajasana develops concentration and balance. It tones and lengthens the leg and hip muscles. It stimulates a full range of motion in the shoulders (so important in this day and age of slouching over to meet with our computers or pick up the loads of the day). The dancer also encourages us to fully expand our chest and breathe more deeply.

Taking position...

To begin, stand in Tadasana (mountain pose), with both feet firmly on the earth, your legs strong, your tailbone tucked in, your heart open. Take a few moments to establish your centre.

When you feel steady, inhale and shift your weight to your right foot. Lift your heel toward your buttock as you bend your knee. Take hold of the ankle or foot with your right hand.

Lift your left hand up toward the ceiling. Push your right foot into your right hand as you straighten your knee, which causes you to lift your leg towards the ceiling. Be sure to keep the ankle of the raised foot flexed by drawing the top of the foot toward the shin. Intend  your thigh to be parallel to the floor.

As you lift your leg, hinge at your hips without bending your back. Lower your arm and torso towards the earth as you keep your right hip down to make it parallel to the floor.

Breathe deeply and deliberately as you maintain your balance for a few moments. Try to remain in this position for several breaths.

As you remain in the pose your are extending your right leg pushing into your right hand, and reaching out with the left hand keeping your gaze forward.

Slowly release from the position as you exhale.

Repeat on the other side, raising your left heel towards your buttock.

Modifications...

If coming forward is challenging, do not bend so deeply. Alternatively, place your forward hand against a wall to help keep you stable, and simply extend your back leg into your hand.

Returning to the Benefits...

Dancer pose developed a sense of balance and focus. Through this pose you open the shoulders, chest and lungs, and release tension in the ankles and feet. You are also stretching the thighs, groins and abdomen. Allow yourself to sway with the movement of the pose... like a dancer, you do not need to hold in one place. Be gentle with yourself and know that movement, like stability, is a part of yoga. So if you stumble and can't keep your balance that's okay... pause and return to the pose once you have found your centre again. Then let go, and smile.

My daughters love this pose... though they most often do it against a wall, or as they wobble transform their wobbles into a dance move. either way they are not taking themselves too seriously, and they are having fun!!

Enjoy finding the dancer in you!! 

This is a dancers interpretation of the pose which I am adding for additional inspiration... and because i LOVE this image (taken from What's that Pose?) with the ocean waves in the background.