King Dancer Pose aka Natarajasana is both a strengthening and stretching pose. It promotes focus, stability, and balance in the mind and body.
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Step 1
Start in Tadasana with the big toes together and heels slightly apart. Arms are alongside the body.
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Step 2
Bring the weight into the left foot and bend the right knee in back of you reaching the right heel to the right buttock.
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Step 3
Bend the right elbow and hug the elbow to the right side of the body. Forearm extends out and the palm faces towards the sky.
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Step 4
Reach the right hand back to grab hold of the inner right ankle or shin. The fingers wrap around the top of the foot and the thumb comes to the inner arch. Keep the knees together and both knees point forward. *Modification: Loop a strap around the right foot if you lack flexibility or to give you more room to play with the pose
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Step 5
Extend the left arm up to the sky, reach through the fingertips and the palm faces the midline of the body. Make sure you are not crunching that left shoulder up to the left ear. Shoulder blades draw down the back.
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Step 6
Bring your gaze to a non-moving point on the horizon.
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Step 7
Engage the belly by gently lifting the navel in and up towards the spine.
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Step 8
Once you find your balance here begin to press the right foot or shin into the right hand and press the right hand into the shin or foot to create some tension. Simultaneously lean your torso gently forward and reach your fingertips towards the sky.
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Step 9
Broaden through the collar bones and open up the chest even more.
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Step 10
Keep pressing the right foot or shin up and back but make sure the knee does not splay out to the side.
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Step 11
Steps 11&12 are for the Advanced Expression of the Pose: If you would like to go deeper, bring the right elbow to point up towards the sky. Drop the right shoulder and hug the right bicep to the right ear. The right forearm should be perpendicular to the head.
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Step 12
Then gently bend the left elbow and grab a hold of the right foot. Elbows should be parallel to one another and pressing into the midline of the body. Draw the shoulder blades down the back. Keep shining the heart out and up. Hips stay even and squared. Knees keep pressing towards the midline of the body. You may be able to drop the head back gently and touch the foot to the head.
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Step 13
To release King Dancer Pose, slowly let go of the right foot, come to an upright position and gently place the right foot back on the earth. Repeat on the opposite side.
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Modification
Try using a Strap to hook around your lifted foot. You can either hold it with your right hand or lengthen the strap to the point where you could get both hands holding the strap. This position with your arms and hands will prep you for the advanced and full version of the pose.
- Strengthens the whole body
- Promotes balance and coordination
- Stretches the shoulders, chest, hips, thighs, hamstrings, ankles, and abdominal muscles
- Promotes better posture
- Improves concentration and focus
- Ankle or low back injury
- Low blood pressure
- Dizziness
- Migraines
- Insomnia
