ARDHA NATARAJASANA

Description

ARDHA NATARAJASANA Asana group: standing poses, backbends, balances Translation of the name from Sanskrit: • nata — dance; • raja — lord, king. 1. Setup Starting position: Tadasana. Bend the left leg, take the left hand behind the left shin. Straighten the right arm forward. With an exhale tilt the body forward to 90 degrees. Push the left foot upward. The gaze is above the right hand. The pelvis is closed, the navel pulled in. The standing foot presses the mat evenly with the entire sole. The neck is long, the shoulders away from the ears. Then lower gently and repeat on the other side. 2. Simplified and advanced variations Simplified variations: • hold onto a wall or chair before mastering the balance; • raise the leg with the hand holding the shin, keeping the body vertical. Advanced variations: • from the pose, raise the hand forward-upward higher, and the leg higher; • move the foot to the side and behind the head — full Natarajasana. 3. Injury prevention The pelvis should be tucked in; do not press into the lumbar spine. Keep the standing leg slightly soft at the knee if the hamstrings are short. Do not lift the shoulder of the raised arm to the ear.