Pose of the week... This week, we look at Natarajasana or - TopicsExpress

Pose of the week... This week, we look at Natarajasana or Dancer Pose with Bhanu Nata= dancer ; Raja= Lord, King This beautiful pose is dedicated to Siva, Lord of the Dance, who is also the fountain and source of yoga. Inhale, shift your weight onto your left foot, and lift your right foot toward your right hip as you bend the knee. Press the head of the left thigh bone back, deep into the hip joint, and pull the knee cap up to keep the standing leg straight and strong. There are two variations you might try here with your arms and hands. In either case, try to keep your torso relatively upright. The first variation is to reach back with your right hand and grasp the outside of your foot or ankle. To avoid compression in your lower back, actively tilt your tailbone under, simultaneously pressing it toward the floor. Begin to lift your foot up, away from the floor, and back, away from your torso. Extend the thigh behind you and parallel to the floor. Stretch your left arm forward, in front of your torso, parallel to the floor. The second modification is working towards the full pose. Take the right foot and turn your right arm actively outward, bend the elbow, and grip the outside of the foot. You can also bind the big toe with the first two fingers and the thumb. The fingers will cross the top of the foot, the thumb will press against the sole. Inhale, lift the leg up, and bring the thigh parallel to the floor. As you do this, rotate the right shoulder in such a way that the bent elbow swings around and up, so that it points toward the ceiling. It requires extreme flexibility to externally rotate and flex the shoulder joint in this way. Reach the right arm straight forward, in front of the torso and parallel to the floor. Take a few breaths here and try the left side! Natarajasana is a deep back bend, be sure to release the spine with a forward bend or a twist... Join Bhanu on Sunday evenings at 5pm at Asas Towers for a Vinyasa 1/2 class

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