Lord Of The Dance Pose | Natarajasana

Lord Of The Dance Pose Instructions

1. Start in mountain pose, transfer your weight to the left leg, bend your right knee and bring your foot toward your right buttock.
2. Reach back with your right hand, grasp your foot, and raise the left hand up toward the ceiling.
3. Hold the pose for 20 to 30 seconds, return to mountain pose, and then repeat on the opposite side.

Mindfulness Practice

Engage your core, open the chest, breathe deeply and shift your gaze upward. Lift your right foot up and back, and extend your right thigh parallel to the floor.

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Natarajasana Benefits

The lord of the dance pose is a backbend that opens up and stretches the chest, shoulders, quads, abs, and hip flexors. This pose strengthens the back, legs, and ankles, boosts concentration, and improves balance.

Contraindications

Ankle, knee, hip, shoulder, neck, or back injury.

Preparatory, Complementary and Follow-Up Poses

Start with camel pose, bow pose or warrior I pose and then progress to lord of the dance pose. Continue with standing half forward bend or standing forward bend pose.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Lotus pose
Plow pose
Revolved chair pose
Dolphin pose