Additionally Identified As: Lord of the Dance Pose, Dancing Shiva Pose
Targets: Legs, core, steadiness
Degree: Intermediate
Yoga’s most superior postures usually require placing collectively a mix of inauspicious expertise. King Dancer Pose (Natarajasana) requires sturdy steadiness, intense backbending, and open shoulders, all of which take time to domesticate.
In a backbend sequence, King Dancer Pose would come close to the top, and it’s possible you’ll observe it with Standing Half Ahead Bend (Ardha Uttanasana) as a counter pose.
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Watch Now: The way to Strengthen Your Stability with Dancer Pose
Advantages
King Dancer Pose strengthens the legs, improves steadiness and core power, and stretches the shoulders. It opens the hip flexors (psoas muscular tissues) as a counter to tight hips that develop from an excessive amount of sitting.
Enhancing your steadiness and core power helps in lots of day by day actions and sports activities. Additionally, you will want good focus and focus for this pose, and observe helps practice these talents.
Step-by-Step Directions
Start by standing tall in Mountain Pose (Tadasana) along with your weight equally distributed in each toes.
- Shift your weight onto the appropriate foot. Bend your left knee to elevate your left foot off the ground. Hold your left knee hugging towards your midline all through this pose.
- Grasp the instep of your left foot along with your left hand. Your thumb is resting on the only real of your foot and pointing within the course of your toes.
- Raise your proper arm straight as much as the ceiling.
- Raise your left leg behind you as you carry your torso ahead as a counterbalance. Do not forget that your left knee mustn’t splay out to the aspect. Your proper arm may even transfer ahead.
- Kick your left foot strongly into your left hand to elevate the leg larger and deepen the backbend. Hold your left toes lively.
- Repair your gaze (Drishti) on one thing that does not transfer so that you just don’t lose the steadiness.
- Maintain 5 to 10 breaths.
- Hold kicking your left foot into your left hand to rise again up. Decrease your left leg again consistent with your proper. Repeat the pose on the opposite aspect.
Frequent Errors
You want an excellent base for King Dancer, so make sure to unfold your toes in your supporting foot. Your knee ought to be barely mushy, not locked, hyperextended, or overly bent. It’s best to interact your quadriceps (the muscular tissues on the entrance of the thigh) to maintain your supporting knee mushy.
Hold your hips sq. and knees aligned with the hips so you do not have a rotation that mars the alignment.
Modifications and Variations
Take this pose step-by-step, stopping alongside the way in which each time crucial. As you progress, make changes to advance your self.
Want a Modification?
Place your self close to a wall so you possibly can attain out along with your hand for steadiness if it’s worthwhile to.
When you have problem bringing your decrease leg up or reaching it, you possibly can use a strap to help you.
Up for a Problem?
Whenever you really feel very comfy with the pose as described above, begin to work on the next variations:
- Work your left foot into the criminal of your left elbow. Raise your proper arm up and behind your again to bind along with your left hand. That is nearly like a standing model of Mermaid Pose.
- Shift your grasp in your left foot in order that your left elbow is pointing up towards the ceiling. The left hand grabs the skin of the foot and the appropriate hand comes up and behind to seize the skin (massive toe aspect) of the identical foot. This requires coming right into a deeper backbend.
- Upon getting maintain of your left foot with the left hand from above, transfer your proper arm right into a parallel place and clutch the identical raised foot. The place of your arms and foot are just like that of Full Pigeon. If you cannot fairly attain your foot with each palms overhead, loop a strap across the foot to assist bridge the hole.
- Stability and deepen the backbend by kicking the foot into the certain palms and lifting the chest.
Security and Precautions
Keep away from this pose if in case you have an ankle or again damage or if in case you have dizziness or steadiness issues. Remember to shield your supporting knee by not locking it or hyperextending it (bending it too far backward).
Strive It Out
Incorporate this transfer and related ones into considered one of these in style exercises:
- Standing Stability Yoga Poses
- Yoga Poses to Stretch Your Quads
- Yoga Poses for the Psoas
