Study Find out how to Do Dancer Pose (Video Tutorial)

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Dancer Pose is a stupendous and iconic yoga pose that may problem each your physique and thoughts. This highly effective pose requires a particular mix of steadiness, flexibility and power. You’ll really feel each invigorated and grounded after training Dancer Pose.

Whereas on this pose, you’ll actively attain and press each ahead and again. This juxtaposed motion creates rigidity within the physique which helps to elongate the backbone, open the chest, and set up steadiness.

Dancer Pose requires steadiness, flexibility and power. You’ll really feel freedom and groundedness.

Though this pose appears to be like swish and exquisite in its fullest expression, chances are you’ll really feel something however as you be taught the pose. Falling out of the pose isn’t unusual, even for knowledgeable yoga practitioners.

So, don’t be shocked if you end up dancing round your mat as you attempt to discover your steadiness. As with all yoga postures, creating an ideal form isn’t the purpose, what issues is the method and expertise.

Dancer Pose at a Look

Sanskrit Title: Natarajasana
Pronunciation: nuh-tuh-raa-jaa-suh-nuh
Targets the Physique: Standing backbending posture that challenges steadiness and focus
Muscle Teams Concerned: Ankles, Legs, Hip flexors, Back and front physique core, Chest, Shoulders
Nuances: Gripping of the ankle from both inside or outdoors, Lifting chest up excessive or balancing with it parallel to floor like in Warrior 3 Pose

Right here’s Find out how to Entry Dancer Pose:

Begin in Mountain Pose (Tadasana) going through the entrance of your mat
Convey your left hand to your hip
Shift your weight into your left foot, urgent down evenly into the 4 corners of your foot whereas lifting gently via the arch
As soon as you might be balanced in your left foot, bend your proper leg bringing your proper heel in direction of your glute
Preserving your hips sq. to the entrance of the mat, attain again along with your proper hand
Seize the within of your proper ankle or foot, along with your thumb going through in direction of the ceiling
Set up your Drishti (gaze) at a hard and fast level in entrance of you about eye stage
Discover your steadiness right here earlier than transferring on
Attain your left arm up in direction of the ceiling along with your palm going through ahead
Inhale and lengthen via your physique from the heel of your left foot to the tip of your left fingers
Along with your exhale, press your proper foot into your hand as you carry your foot up and again
Your chest will naturally decrease as you carry your leg additional up behind you
Elevate up via your chest and broaden throughout your collarbones
Your proper hip will carry as you come into the pose; work to maintain your hips as whilst doable and pointing to the entrance of the mat
Examine in your standing leg to ensure you aren’t hyperextending via the knee. In the event you discover you might be, put a small bend in your left leg
Stabilize by grounding down via your standing leg, whereas lifting up along with your chest and thru your proper leg
If you need, you’ll be able to transfer your gaze to your left fingertips
Take a number of full inhales and exhales whereas within the pose, discover a bit extra size and carry with every inhale
To come back out of the pose, carry up your chest as you decrease your proper leg, gently launch your foot or ankle and return to Mountain Pose

Struggling to maintain your steadiness? These Are the 3 Pro Tips You Need to Stick Balancing Poses

Able to Follow? Examine Out Dancer Pose (And Extra Poses) Within the Studying Yoga Video Collection

You’ll want to take a look at YA Classes’ Learning Yoga collection, a complete workshop-style program that breaks down over 30 of the commonest, foundational yoga poses. Get began with this standing back-bending posture, Dancer Pose.

Pose Advantages:

This pose is a serious physique strengthener. The ankles, knees, legs and again physique core are all toned throughout this pose. Whereas these areas are strengthened, the entrance of the physique, together with the chest, core, shoulders and hip flexors, are stretched and lengthened.

Dancer’s Pose is a posh standing posture. Along with the bodily advantages, it helps to extend focus and focus. With repeated observe it’ll assist to construct general steadiness each on and off the mat. All of those advantages work collectively to construct full physique coordination.

As soon as within the pose you’ll really feel a way of freedom and openness paired with grounding and power. With all these advantages, it’s no surprise why this pose is a standard favourite asana (yoga pose).

Contraindications:

Because of the difficult nature of Dancer Pose there are some things to concentrate on earlier than attempting it. In case you have a spinal, foot or ankle damage, this pose might place an excessive amount of pressure on these areas. Seek the advice of along with your physician earlier than attempting this pose for any of these situations.

In the event you’re having any form of inside ear or balancing challenges, this pose will not be the only option. Follow an easier pose like Tree Pose till your steadiness feels again to regular, or strive modifying with a wall or chair for assist so that you don’t fall.

Find out how to Modify Dancer Pose:

There are a number of straightforward methods to change this pose. If you end up wobbling via your foot or ankle, strive stepping off your mat, significantly you probably have a thick one. Standing on a tough floor will assist floor and construct the pose on a strong basis.

For yoga practitioners with tight shoulders, reaching for the within of the again foot or ankle might create discomfort. Modify by grabbing the surface as a substitute.

In the event you’re struggling to keep up steadiness, discover a wall or chair to assist you. Face the wall and place your left hand on the wall to provide you one thing to press into. Or place a chair subsequent to you and relaxation your hand on the again of the chair for assist.

If reaching in your ankle locations an excessive amount of stress in your shoulder, knee or decrease again, then use a yoga strap/belt to help. To get into the pose with a yoga strap:

Safe the yoga strap round your proper ankle earlier than discovering Mountain Pose
As you bend your proper foot in direction of your glute place the lengthy finish of your strap over your proper shoulder for simple entry
As a substitute of reaching again in your proper ankle, seize the strap at any place that feels sustainable but nonetheless offers you entrance physique opening
Proceed to carry onto the strap as you carry the remainder of the best way into Dancer’s Pose

New to Yoga? This 6-Class Beginner Yoga Basics Program Is Just for You!

Variations:

A typical variation of Dancer Pose includes the peak and orientation of the higher physique. On this variation you hinge on the hip joint of your standing leg and decrease your chest till it’s parallel to the ground, like in Warrior 3 (Virabhadrasana III). Then as you prolong into the pose your foot will come overhead.

This adjustments the aesthetics, however not the operate or advantages of the pose. Strive each variations, chances are you’ll discover steadiness simpler on one than the opposite.

Last Data and Ideas for Dancer Pose:

Dristi is so vital for this pose! In case your eyes begin to wander, your physique will too. Set a gentle however decided gaze to keep up steadiness on this pose.

Though you may consider this as a balancing pose, it’s additionally a robust backbend. Use all of your backbending instruments to maintain your backbone protected and wholesome on this pose. Maintain size alongside your entire backbone to maintain compression out of the decrease again and use your core to assist the backbend.

The pose is known as after Nataraja, one of many embodiments of Shiva in Hindu mythology. Known as Dancer Pose, the total translation is Lord or King of the Dance. On this type, Nataraja represents the cycle of cosmic dance that creates and destroys life and ages.

For the total story behind Nataraja learn The Symbolic Story Behind How Natarajasana (Dancer Pose) Got Its Name

Just like the ages created and destroyed by Nataraja, our lives are crammed with patterns and cycles. A few of these are useful, and a few dangerous. Dancer Pose reminds us that none are everlasting and that with effort we will destroy the adverse outdated cycles to create one thing new and higher. The creation of one thing new in your life may simply lead you to bounce with pleasure!

Wish to be taught extra yoga poses? Right here is the total on-line Learning Yoga program on YA Classes.

0——0—————February 2, 2023

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