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Dancer's Pose
Develop the poise and grace of a dancer by mastering this challenging pose. Nataraja is a name of Siva, Lord of the Dance. This vigorous and beautiful pose is dedicated to Siva, who is also the fountain and source of yoga. Here is a simplified version of this pose.
Start in Tadasana or Mountain Pose. Focus straight ahead. Bring your right arm back, keeping the inside of your arm open, or facing right, with the palm facing out. Lift your right foot behind, while keeping the knees even. Place your right hand on the inside of your right foot with a firm grip. Breathe slowly. The left arm rises in front to shoulder level with your palm facing down. Focus forward at eye level. Bring your right leg farther back, away from your body. In opposition, reach forward with your left arm.
As your right leg rises behind you, so your left arm can rise in equal measure. Continue to stand firmly on your left foot, drawing up through the leg and up into the abdominals. Let your body expand from the center. Hold for a few breaths, holding longer as you get stronger and develop better balance. Change sides and repeat.
This challenging pose develops poise and grace. It tones and strengthens the legs. The shoulders open and their range of motion increases. The chest itself opens up and reverses its rounding. Breathe and feel the grace bestowed upon us by the Lord of the Dance!
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