Published on August 30th, 2013 | by Catherine Tingey0
DANCER POSE (Natarajasana)
The always elegant, Dancer Pose.
As with any balancing pose (TREE, WARRIOR III, HALF-MOON), focusing on the Standing Leg and the drishti (gaze) is paramount.
Visualize drawing energy up through the standing foot’s sole and LIFTING THE INNER ARCH of the foot. This energetic lift will activate the front quadricep and kneecap and provide a solid foundation for the pose.
If you have a tendency to lock the standing knee (hypermobile joints), add a micro-bend to the standing knee.
I like to sequence Dancer Pose mid-way through a class or private session, once the hips and spine are warm and open.
In MOUNTAIN POSE (Tadasana), bend the right knee and bring your right foot to your buttocks.
Grasp the right inner foot with your right hand.
Level off the hips. Re-focus on the standing leg by drawing the left thigh bone back toward the hamstring, but without locking the knee.
Find your drishti – a fixed point on the wall or ground – to look at.
Release the tailbone to the ground.
Inhale the left arm parallel to the ground. If you want to take a deeper variation, bring it up alongside your ear, fingertips reaching for the sky.
Gently kick the right hand into the hand.
WORK IN THE POSE
By gently kicking the right foot into the right hand, you can eventually bring the right thigh parallel to the ground.
Simultaneously lengthen up through the left fingertips (keeping the left shoulder soft and away from the ears) as you kick the right foot up to the sky.
Hold this pose for 5-10 breaths.
Release into MOUNTAIN POSE (Tadasana).
Take the other side.