Lord of the Dance (Natarajasana)

Type: Backbend / Standing balance

Level: Advanced

Steps:

Stand up straight. Bend one leg and grab the shin with the hand on the same side. Stretch the other arm forward and bend the torso forward as you pull the leg up with the hand that is holding it.

Props & Assistance:

Could hold on to the wall for support if difficulty with the balance.

Variations:

•Complete the pose on both sides to be balanced

•Grab foot with both hands

•Foot to head

Preparatory poses:

•Handstand

•Bow

•King Pigeon

•Cow face

•Monkey

•Reclining Hero

•Reclining Hand-to-Big-Toe Pose

•Upward Bow

•Camel

•Standing forward bend

•Warrior III

•Warrior I

•Hero

•Tree

Follow up poses:

•Upward dog

•Cobra

Benefits:

•Stretches the shoulders, chest, thighs, groins, abdomen, legs, ankles

•Improves balance

•Relieves leg stiffness

•Corrects round shoulders

•Strength/tone: Abdominal organs

•Flexibility of hips, wrists, shoulders

Caution/Avoid:

•Pregnancy

•Back problems

•If you are thinking of starting yoga and have a medical condition, it is advisable to check with your doctor.