The Dancer pose, Natarajasana (Nata = Dancer, Raja = King, Nataraj, or the Cosmic Dance Lord, is one of the name of Shiva), is a balancing and a backbend posture.
- From a standing position, focus on one point in front of you.
- Grab the right ankle with the right hand.
- Slowly lift the right foot and move it upwards and away from the buttocks.
- Extend the left arm and lift it above the head.
- Open the chest and try to not lean forward too much.
- Hold for 5-10 breath then change side.
As in all balancing postures, you can close your eyes to make it harder.
- Stretches and strengthen the arch of the foot, ankles, calves, knees, thighs and buttocks.
- Supples the spine.
- Stretches back and shoulders muscles and open the ribs.
- Develops concentration and self confidence.
- Improves equilibrium through stimulation of neuronal connections handling balance in the brain (cerebellum).
- Ankle pain