Yoga Pose of the Month
 | |  | |  | |  | |  | |  | |  | |  | |  | |  |
KCFITNESSLINK
Quick Links
Home
Class Schedule
Fitness Toolkit
Home
Class Schedule
Fitness Toolkit
Pose of the month home
March 2007
King Dancer Pose (Natarajasana)
Nata mens dancer and raja royal.
Benefits:
Modifications: Stand balancing with the hand on the wall.
Simply grab the foot and bring the knees together or place a
strap onto the active foot to provide a natural extension of
the arm.
Step by Step:
1. Stand in Tadasana (Mountain Pose). Inhale, shift your
weight onto your right foot, and lift your left heel toward your
left buttock as you bend the knee.
2. Press the head of your right thigh bone back, deep into
the hip joint, and pull the knee cap up to keep the standing
leg straight and strong. There are two variations you might
try here with your arms and hands. In either case, try to keep
your torso relatively upright. The first is to reach back with
your left hand and grasp the outside of your left foot or
ankle. To avoid compression in your lower back, actively lift
your pubis toward your navel, and at the same time, press
your tailbone toward the floor.
4. Begin to lift your left foot up, away from the floor, and
back, away from your torso. Extend the left thigh behind you
and parallel to the floor. Stretch your right arm forward, in
front of your torso, parallel to the floor.
5. The second option with the hands is to sweep your right
hand around behind your back and catch hold of the inner
left foot. Then sweep the left hand back and grab the outside
of the left foot. This variation will challenge your balance
even more. Then raise the thigh as described in step 3. This
second variation will increase the lift of your chest and the
stretch of your shoulders.
5. Stay in the pose for 20 to 30 seconds. Then release the
grasp on the foot, place the left foot back onto the floor, and
repeat for the same length of time on the other side.
March 2007
King Dancer Pose (Natarajasana)
Nata mens dancer and raja royal.
Benefits:
- Stretches the shoulders and chest
- Enhances balance and concentration
- Lengthens and strengthens the front of the torso
- Stretches the quadriceps and iliopsoas (deep hip
flexors)
Modifications: Stand balancing with the hand on the wall.
Simply grab the foot and bring the knees together or place a
strap onto the active foot to provide a natural extension of
the arm.
Step by Step:
1. Stand in Tadasana (Mountain Pose). Inhale, shift your
weight onto your right foot, and lift your left heel toward your
left buttock as you bend the knee.
2. Press the head of your right thigh bone back, deep into
the hip joint, and pull the knee cap up to keep the standing
leg straight and strong. There are two variations you might
try here with your arms and hands. In either case, try to keep
your torso relatively upright. The first is to reach back with
your left hand and grasp the outside of your left foot or
ankle. To avoid compression in your lower back, actively lift
your pubis toward your navel, and at the same time, press
your tailbone toward the floor.
4. Begin to lift your left foot up, away from the floor, and
back, away from your torso. Extend the left thigh behind you
and parallel to the floor. Stretch your right arm forward, in
front of your torso, parallel to the floor.
5. The second option with the hands is to sweep your right
hand around behind your back and catch hold of the inner
left foot. Then sweep the left hand back and grab the outside
of the left foot. This variation will challenge your balance
even more. Then raise the thigh as described in step 3. This
second variation will increase the lift of your chest and the
stretch of your shoulders.
5. Stay in the pose for 20 to 30 seconds. Then release the
grasp on the foot, place the left foot back onto the floor, and
repeat for the same length of time on the other side.
Dancer Pose
Dancer Pose
Modification 1
Modification 1
Dancer Pose
Modification 2
Modification 2
| Kansas City, Missouri 64111 816.256.4443 info@kcfitnesslink.com |
| Contact Us: 3909 Main Street, KC MO 64111 info@kcfitnesslink.com 816.256.4443 |