Yoga & Fitness

This is Dancer Pose (Hint: There’s More Than One Way to Practice It)

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There’s a widespread and protracted false impression that there’s just one “right” strategy to follow any yoga posture.

This couldn’t be farther from the reality.

There are a number of variations of every pose that will let you create that very same form, typically with the assist of props comparable to a chair, blankets, blocks, a yoga strap, even the wall or flooring. This permits everybody to discover a variation of a pose that works for his or her distinctive physique and accommodates any accidents or circumstances they might be experiencing.

Let’s take a look at Natarajasana, or Dancer Pose, which is a swish but difficult asana. A mixture of a stability pose and a backbend, it strengthens your standing leg whereas stretching your chest, the entrance of your hips, and your stomach.

The standard standing model of Natarajasana could be difficult for anybody, significantly these of us who expertise stability points, tight hip flexors, or restricted shoulder mobility. Working towards any of the next variations means that you can follow exploring most of the similar actions and advantages of the asana, together with the stability between effort and ease in addition to focus, resilience, and stamina. In addition they develop core stability, spatial consciousness and, in fact, stability.

5 Dancer Pose variations

In preparation for any model of Natarajasana, you’ll wish to first stretch your shoulders, chest, hips, and internal thighs with any of the next prep poses:

Anjaneyasana (Low Lunge)
Backbends of various depth, from Bhujangasana (Cobra Pose) to Ustrasana (Camel Pose)
Balancing poses comparable to Vrksasana (Tree Pose) or Virabhadrasana III (Warrior III Pose)

(Picture: Andrew McGonigle)

1. Conventional Dancer Pose

Stand on the entrance of the mat and shift your weight into your left foot. Bend your proper knee and produce your proper heel towards your buttock. Attain your proper hand behind you and grab your arch or the outer fringe of your foot. Slowly press your foot towards the wall behind you as you attain your left arm ahead. Discover in case your proper knee is enjoying out to the facet and draw it again consistent with your hip. Start to fold ahead at your hips and raise your chest to maneuver right into a slight backbend. Focus your gaze on a hard and fast level straight in entrance of you.

Man standing on a rug balancing on one leg using a strap to life the back knee
(Picture: Andrew McGonigle)

2. Dancer Pose with a strap

Stand in entrance of a wall and shift your weight into your left foot. Bend your proper knee, and place a yoga strap excessive of your proper foot. Maintain the strap overhead with each fingers (or relaxation the strap in your proper shoulder and maintain it solely along with your proper hand). Press your foot towards the wall behind you and start to fold ahead at your hips and raise your chest to maneuver right into a slight backbend. The strap might help you discover and preserve your stability and likewise raise your again leg somewhat larger for a extra intense hip flexor stretch. Hold your proper hip bone consistent with your left in order that your pelvis stays dealing with ahead. Focus your gaze on a hard and fast level straight in entrance of you. (You possibly can follow this dealing with a wall and produce your left hand to the wall for added assist.)

Man leaning on a chair attempting a balancing pose in yoga
(Picture: Andrew McGonigle)

3. Dancer Pose in entrance of a chair or wall

Stand dealing with an arm’s size away from a chair or a wall. Place your left hand on the again of the chair or in opposition to the wall for assist. Then raise your proper foot and enter the pose as described above. Bend your left arm as you hinge ahead at your hips and maintain your chest lifted.

Man sitting on a chair taking a variation of Dancer Pose in yoga
(Picture: Andrew McGonigle)

4. Dancer on a chair

Sit sideways alongside the sting of a sturdy chair so your left thigh is supported and your proper hip is off the chair. Bend your proper knee towards the ground and both grab your proper foot along with your proper hand or loop your yoga strap excessive of that foot and maintain the ends of the strap in your proper hand. Lean barely ahead out of your hips however stay upright. Attain your left arm ahead, place it on the again of the chair for assist, or attain it behind you to assist maintain the strap.

Man lying on floor stretching while taking a variation of Dancer Pose in yoga
(Picture: Andrew McGonigle)

5. Dancer on the ground

Lie in your left facet along with your hips stacked on prime of one another. Relaxation your head on a pillow or bolster if that feels extra snug and supportive for you. Bend your proper knee and grab your proper foot along with your proper hand or loop your yoga strap over that ankle and maintain it in your proper hand. Attain your left arm barely ahead.

About our contributor

Andrew McGonigle has studied anatomy for greater than 20 years. After initially learning to turn out to be a health care provider, he moved away from Western drugs to turn out to be a yoga and anatomy trainer. He shares his information of the physique and the methods it strikes in yoga trainer coaching programs all through the world and leads his personal Yoga Anatomy On-line Course. His second e book, The Physiology of Yoga, was revealed in June 2022. To study extra about Andrew, take a look at doctor-yogi.com or comply with him on Instagram @doctoryogi.

 

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