NATARAJASANA

Description

NATARAJASANA (with the loop grip of the foot with both hands) 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 shin (in the area of the toes), pull the leg toward the nape. Catch the left shin (in the area of the toes) with the right hand as well. With an exhale, pulling the leg up and back, bend back. The standing leg is straight and strong, the foot presses the mat with the entire sole. The pelvis is square, the stomach pulled in. Then lower the leg gently and repeat on the other side. 2. Simplified and advanced variations Simplified variations: • hold onto a wall with one hand; • work with Ardha Natarajasana, catching the leg with one hand. Advanced variations: • deepen the backbend, moving the foot closer to the head; • from the pose step the raised foot into the hand and straighten the leg to the side. 3. Injury prevention Stretch gradually, do not jerk the leg toward the head. The standing leg should not lock hard if the hamstrings are short. Do not compress the lumbar spine: engage the stomach and glutes. Stop at mild discomfort in the lower back.

Effects

• balance
• flexibility