Natarajasana (Lord of the Dance Pose)
Featuring Sarah in Dancer
Graduated from YTT Spring 2023
(not-ah-raj-AHS-anna)
Dancers have the ability to cultivate ease and grace, while confidently spinning around and making leaps across the floor. They are able to do this as a result of practicing inner focus, while training their bodies to be flexible, strong, and steady. Lord of the Dance is a great pose for tapping into and re-energizing your most powerful, creative, and balanced self.
Benefits
Strengthens arms and shoulders
Opens shoulders and upper back
Good alternative to and preparation for inversions
Directions
Begin standing in Mountain Pose (Tadasana) with your feet together and your arms at your sides.
Shift your weight onto your right foot.
Bend your left knee and bring your left heel toward your left buttock. Reach your left hand down and
clasp your left foot’s inner ankle. You can also loop a strap around the top of your left foot, and then
hold onto the strap with your left hand. Draw your knees together.
Reach your right arm overhead, pointing your fingertips toward the ceiling and facing your palm to the left.
Fix your gaze softly at an unmoving spot in front of you. Make sure your right kneecap and toes
continue to point directly forward.
When you feel steady and comfortable, begin to press your left foot away from your body as you
simultaneously lean your torso slightly forward. Keep your chest lifting and continue reaching your right
hand’s fingertips up toward the ceiling.
Raise your left foot as high as you can. Bring your left thigh parallel to the floor, or higher if possible. At
the same time, press your tailbone toward the floor to avoid compressing your lower back. Do not let
your right left knee splay open to the side.
To release, very slowly and gently return to your starting position. Then lower your left foot and come
back into Mountain Pose. Repeat the pose on the opposite side for the same amount of time.
Modifications
If it’s difficult to balance, rest your free hand on a wall, chair, or any other stable object.
Practice our pose of the month with us in your next Studio or Virtual class.
