The dancer pose is one of the most beautiful yoga poses, but it is also extremely difficult because it requires a combination of many difficult skills that need to be cultivated over time.
The King Dancer Pose, whose Sanskrit name is Natarajasana, symbolizes the graceful dance of Nataraja, another name for the god Shiva. This is a difficult yoga pose that requires balance, back arching, and shoulder opening. Therefore, if done correctly, this move will create the figure of an extremely attractive and beautiful dancer.
Benefits of dancer pose in yoga
Dancer pose strengthens the legs, improves balance, and strengthens the core. In addition, this pose also helps to expand the hip flexors, helping to reduce tension and pain in this area due to bad living habits.
- Supports weight loss because it helps you burn more calories while exercising
- Strengthen and stretch ankles, legs, thighs, chest, abdomen, chest and hips
- Increase flexibility, flexibility for spine, shoulders and hamstrings
- Calms the mind, relaxes the spirit, helps relieve stress and anxiety
- Good for the digestive system
- Improve concentration
In particular, improving balance and increasing core strength when practicing dancer pose regularly is also very useful for sports as well as daily activities in life.
Instructions for performing the dancer pose in yoga
Dancer pose helps to instantly re-energize the body by activating all the organs.
To perform the dancer pose, start in mountain pose (Tadasana) with the weight evenly distributed in both legs.
- Shift weight onto right foot. Bend your left knee to lift your left leg off the floor.
- Hold the left foot with your left hand. The thumb rests on the sole of the foot and points in the direction of the toes
- Raise your right arm straight up to the ceiling
- Bring your left leg out after moving your torso forward for balance. At the same time, the right arm will also move forward.
- Remember that the left knee should not be turned to the side.
- Kick your left foot hard into your left hand to lift your leg higher and do a deeper back bend.
- Pay attention to one point so you don’t lose your balance.
- Hold the pose for 5 to 10 breaths, exit and switch sides
Notes when performing dance moves
- To do the dancer pose, you will need a good foundation. During the exercise, the knee should be slightly soft, not locked, or not too bent. Also, keep your hips square and your knees in line with your hips.
- Avoid doing the pose if you have an ankle or back injury or if you are dizzy or have balance problems.
Variations of Dancer Pose
Advanced Dancer Pose – Standing Version of Mermaid Pose
This is an advanced yoga pose, so conquering this pose is not easy. You should take this pose step by step and stop as needed. If you practice regularly, you will notice that your body changes and improves day by day.
- If you find it difficult to keep your balance, you can prop your free hand against the wall to keep it steady
- If you can’t grab your leg, you can use a yoga rope to support it
If you have mastered the dancer pose, you can make it more difficult:
- Place left foot on left elbow. Raise your right arm and reach behind your back to grab your left hand. You will now be in the “standing version” of the mermaid pose
- Move your hands so that your left elbow is facing the ceiling. Grip the outside of the foot with the left hand and the right hand on the outer (near the big toe) top of the foot for a deeper back arch.
- Once you’ve held your left leg with your left hand from above, move your right arm to a parallel position and grab the raised foot. The position of the arms and feet will now be the same as in the pigeon pose. If you can’t reach your feet up with both hands, use a yoga rope for support.
Above is some information about dancer poses in yoga. Because this is a difficult yoga pose, it is best to practice under the guidance of a professional yoga teacher. If you want to practice this pose and many other yoga poses, download easyhealthylive.com right away so you can connect with a professional easyhealthylive.com yoga teacher or join a yoga class at the clubs located in the easyhealthylive.com. Affiliate network of easyhealthylive.com offline.
How to Do King Dancer Pose (Natarajasana) in Yoga https://www.verywellfit.com/king-dancer-pos-natarajasana-pos-3567090# Accessed date: January 17, 2021
Health Benefits of Natarajasana – The Lord of Dance Pose http://arogyayogaschool.com/blog/health-benefits-natarajasana-lord-dance-pos/ Accessed date: January 17, 2021
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.