Natarajasana ( Nata= Dancer; Raja=Lord) ; Lord of the Dancer’s Pose
“This is a pose that illustrates the two opposing forces that I always consider in yoga, the opposing forces of extension outward and grounding inward and downward. It’s the union of the dark and light, strength and flexibility.” -Mandy Ingber
A. Getting into the pose
1. Warm up:
Surya Namaskara A (mofidied)
IN Hands up, gaze up
EX uttanasana
IN Half way look up
EX chaturanga
IN urdhva mukha svanasana
EX adho mukha svanasana
leg lifts
IN camatkarasana. hold for 5 breaths.
EX chaturanga
IN urdhva mukha svanasana
EX adho mukha svanasana
IN step foot forward
EX uttanasana
IN utkatasana
EX samasthiti. Repeat for the other leg.
Right-Left as one, repeat for 5 times
2. Asana flow
IN palms up, gaze up, suck belly in
EX uttanasana
IN half way look up
EX Chaturanga
IN urdhva mukha svanasana
EX adho mukha svanasana
ground your left heel down at 90 degree angle, step right foot forward IN hands up, gaze at your palms, virabhadrasana A, warrior 1.
EX garudasana
IN virabhadrasana A
EX chaturanga
IN urdhva mukha svanasana, bhujangasana
EX adho mukha svanasana
IN bo
th feet forward
EX uttanasana
IN arms up
EX samasthiti.
Repeat for the other leg. Left-right as one, repeat for 5 times.
3. Using block
low lunge, one knee on the ground, hold blocks by the hips, roll shoulders back.-> (for deeper stretch in the back, move blocks further away towards the knee, and its length as a base)->EX chaturanga->IN urdhva mukha svanasana->bhujangasana-> EX adho mukha svanasana-> step one foot forward-> low lunge on the other side of the leg, knee on the ground-> repeat for the other leg. Left-right as one, repeat 5 times.
4. Preparatory pose
Urdhva Dhanurasana.
Lie on your back, bend your elbows, and place palms next to ear. Fingers pointing towards the shoulder, As you inhale, lift hips to the ceiling. This activates inner thighs. Lengthen your tailbone and gaze steady to the floor, stay for 5 breaths. and as you exhale, lower yourself to the ground.
5. Natarajasana (with strap)
– make a lasso for your foot
-squaring the hips to the front of the mat, keep your right heel off the ground and balanced
-the closer your lasso is to your grip , the deeper the backbend would be
– weave right elbow in towards the front of the mat, and up towards the ceiling
-take left arms up, reach back, take hold of the strap
-power up your right (back) leg, by pushing it into the strap
-you might lean forward while doing this, do not give in, lest it turn into warrior III with a backbend.
– squeeze elbow a little bit more to hold the pose
– slowly loosen the strap and release
– It is very easy to sling shot into your neighbors’ mat. For balancing, gaze steady at a few steps on the ground ahead of you.
Variation: Mermaid’s Pose
Variation: Dandayama dhanurasana
Baddha Konasana A&B
EX feet together, place feet close to groin, hands on feet
IN lengthen the spine, straighten the back
EX fold forward, keep spine straight, chin to the floor, hold for 5 breaths.
gaze steady at nose tip
IN half way look up
EX round your spine, forehead to toes. hold for 5. gaze steady at nose tip.
IN look up