Dedicated to Lord Shiva (Lord of the Dances in Hindu tradition), the Dancer is a graceful and elegant balancing pose that stretches the shoulders back and legs, opens the chest and requires flexibility and strength. It can be modified to suit different skill levels. In it fullest expression Natrajasana is a celebration of the strength and movement of the body.
Benefits: reduces menstrual discomfort and PMS symptoms, opens the chest and heart, improves lung capacity and quality of breath, improves posture, tones the spine; strengthens arms, abdominals, hip flexors, legs (inner thighs and quadriceps), stretches and tones arches of the feet; rejuvenating and uplifting, increases focus, reduces effects of stress, anxiety and mild depression
Drishti: Forward, down the length of the arm and past the fingertips
Technique: begin in Tadasana (Mountain), reach your right arm behind you to grasp your right foot (or ankle); inhale and lift your left arm above your head, keeping the arm hugged close to the ear, exhale and press your right leg against your right hand, engaging the thigh muscles to send the leg back; inhale and lengthen through your spine, finding comfortable balance in the pose; exhale and bend forward at the hips, extend your left arm forward, your torso bending toward the floor, gaze down the length of your arm, past the tips of your fingers, remain here for a few breaths, slowly bring your torso upright, release the leg to the floor, release the arm, repeat on the other side
Modifications: if you are not flexible through your spine, shoulders or hips, do not press your leg back, simply hold your leg bent and close to your body, raise the opposite arm above your head and lean forward slightly, as is comfortable for you; alternatively if you are slightly more flexible you may use a strap to wrap around the back foot; if you are very flexible, deepen the arc in your spine and bring your foot closer to your head, do this only if you can maintain comfortable balance in this posture and progress slowly, listening to your body at all times
Contraindications: high blood pressure, vertigo, prone to fainting, knee, back or shoulder injury (ensure you modify the pose to be comfortable for you or skip it all together) - there is no pain in yoga
Counterpose: Standing Forward Bend (Uttanasana)
