Natarajasana (Dancer Pose)

{"loading":false,"asana_post":{"id":"clah3ff1h4evx0ainpbv3qps7","title":"Natarajasana (Dancer Pose)","whatIsTitle":"What is Natarajasana (Dancer Pose)?","whatIsBody":{"text":"\\n\\nNatarajasana is a balancing and attention-centering standing yoga asana. This standing backbend enhances your focus and equilibrium. It strengthens the legs, glutes, ankles, knees, and chest, which aids in the development of grace in the body.\\n\\nIt also encourages inner peace and mindfulness of the changing world around us. According to Hindu mythology, Nataraja, commonly known as \"Lord Shiva,\" is the king or father, or Lord of the Indian Classical Dance. ","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1880,height:1253/IuNExmtZRFKSfurMkFke\" alt=\"Natarajasana (Dancer Pose)\" title=\"Natarajasana (Dancer Pose)\" width=\"600\" height=\"350\"><p>Natarajasana is a balancing and attention-centering standing yoga asana. This standing backbend enhances your focus and equilibrium. It strengthens the legs, glutes, ankles, knees, and chest, which aids in the development of grace in the body.</p><p></p><p>It also encourages inner peace and mindfulness of the changing world around us. According to Hindu mythology, Nataraja, commonly known as \"Lord Shiva,\" is the king or father, or Lord of the Indian Classical Dance.&nbsp;</p>"},"overview":{"text":"Overview\\n'The Sanskrit word, 'Nataraja' refers to a demigod from Hindu mythology, 'Lord Shiva' in his cosmic dancer form, and 'Asana,' means 'Posture' or Seat.'\\n\\nThis stance can be seen in the Eastern Gopuram, Nataraja Temple, Chidambaram, in 13th–18th century Bharatnatyam dance statues; about 20 various asanas are depicted here.\\n\\nAccording to yoga expert Elliott Goldberg, Natarajasana is not referenced in any medieval hatha yoga source, nor is it depicted in artistic portrayals of yoga such as the Mahamandir or the Sritattvanidhi. \\n\\nGoldberg says that T. Krishnamacharya introduced this pose, along with numerous others, into modern yoga in the early twentieth century, and it was taken up by his students, including B. K. S. Iyengar, who made the pose a signature of modern yoga.\\n\n\\nSanskrit Name:\\n  नटराजासन                           \\nPronunciation:\\n \\nNot-ah-raj-ahs-anna\\n\n\\nPose Type:\\n Backbend & Standing Balance  \\nAlso known as: \\nDancer Pose or Lord of the Dance Pose\\n\n\\nStrengthens:\\n Legs, Ankles, Core & Back     \\n\n\\nStretches: \\nShoulder, Chest, Thigh, Thorax, Abdomen, & Back\\n\\nHealth Benefits of Natarajasana \\nImproves core balance.\\nActivates thyroid glands.\\nAids in weight loss and obesity.\\nReduces tension, stress, and anxiety.\\nImproves concentration and mental awareness. \\nImproves the strength and flexibility of your legs, back, core, and arms.\\nEnhances hormonal functions of kidneys, pancreas, and reproductive organs.\\n\n\\nWhen to Avoid Performing Natarajasana\\n\\nAvoid during pregnancy.\\nAvoid during menstruation.\\nAvoid if you have knee arthritis. \\nAvoid if experiencing body pain.\\nAvoid this practice if you are new to yoga.\\nAvoid if you have had a recent injury or surgery.\\n","html":"<p><strong>Overview</strong></p><p>&#39;The Sanskrit word, &#39;Nataraja&#39; refers to a demigod from Hindu mythology, &#39;Lord Shiva&#39; in his cosmic dancer form, and &#39;Asana,&#39; means &#39;Posture&#39; or Seat.&#39;</p><p></p><p>This stance can be seen in the Eastern Gopuram, Nataraja Temple, Chidambaram, in 13th–18th century Bharatnatyam dance statues; about 20 various asanas are depicted here.</p><p></p><p>According to yoga expert Elliott Goldberg, Natarajasana is not referenced in any medieval hatha yoga source, nor is it depicted in artistic portrayals of yoga such as the Mahamandir or the Sritattvanidhi. </p><p></p><p>Goldberg says that T. Krishnamacharya introduced this pose, along with numerous others, into modern yoga in the early twentieth century, and it was taken up by his students, including B. K. S. Iyengar, who made the pose a signature of modern yoga.</p><p><br></p><p><strong>Sanskrit Name:</strong>  नटराजासन                           <strong>Pronunciation:</strong> <em>Not-ah-raj-ahs-anna</em></p><p><br></p><p><strong>Pose Type:</strong> Backbend &amp; Standing Balance  <strong>Also known as: </strong>Dancer Pose or Lord of the Dance Pose</p><p><br></p><p><strong>Strengthens:</strong> Legs, Ankles, Core &amp; Back     </p><p><br></p><p><strong>Stretches: </strong>Shoulder, Chest, Thigh, Thorax, Abdomen, &amp; Back</p><p></p><p><strong>Health Benefits of Natarajasana </strong></p><ul><li><div><p>Improves core balance.</p></div></li><li><div><p>Activates thyroid glands.</p></div></li><li><div><p>Aids in weight loss and obesity.</p></div></li><li><div><p>Reduces tension, stress, and anxiety.</p></div></li><li><div><p>Improves concentration and mental awareness. </p></div></li><li><div><p>Improves the strength and flexibility of your legs, back, core, and arms.</p></div></li><li><div><p>Enhances hormonal functions of kidneys, pancreas, and reproductive organs.</p></div></li></ul><p><br></p><p><strong>When to Avoid Performing Natarajasana</strong></p><p></p><ul><li><div>Avoid during pregnancy.</div></li></ul><ul><li><div><p>Avoid during menstruation.</p></div></li><li><div><p>Avoid if you have knee arthritis. </p></div></li><li><div><p>Avoid if experiencing body pain.</p></div></li><li><div><p>Avoid this practice if you are new to yoga.</p></div></li><li><div><p>Avoid if you have had a recent injury or surgery.</p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Natarajasana (Dancer Pose)","howToDoBody":{"text":"Nataraja's dance is known as the Ananda Tandava, which translates to \"dance of pleasure.\" Lord Shiva is depicted in this dance form in a circular frame, representing the cosmic fire responsible for both creation and change. \\n\n\\nHere are the following four stages of getting on board with your Natarajasana practice. \\n\n\\nPart 1 - Preparatory Poses for Natarajasana \\nSince the Dancer Pose is a balancing pose, it is necessary to warm up the body with simple balancing yoga poses that help strengthens one's core and legs. Before entering into Natarajasana, the following preparatory yoga poses should be practiced:\\n\n\n\\n1. Salabhasana (Locust Pose) - \\nRelax the body by lying down on your stomach, stretching the spine, and taking a few deep breaths. Inhale and tighten the entire body from the hips to the toes by bringing the feet together. \\n\n\\n\\n\\n\n\\nThis stretch strengthens the lower back and entire leg, preparing it for Natarajasana. The deeper one will stretch with the legs going upwards, the higher will be the strength in one’s lower back, core, and legs. \\n\n\\n2. Phalakasana (Plank Pose) - \\nThe body is held in a plank-like position, engaged and long, as the name implies. The core muscles and shoulders are heavily emphasized in Plank Pose. This pose is mostly for people who want to improve their arm, shoulder, and core strength to perform more challenging balancing yoga poses.\\n\n\\n\\n\\n\n\\n3. Dhanurasana (Bow Pose) -\\n The lower back and hamstrings are opened better in this pose, with the legs curled upwards while laying on the abdomen. This position will provide good support while practicing Natarajasana because it deeply stretches the lower back, hamstrings, and abdomen. \\n\n\\n\\n\\nTry to increase your endurance here in this pose and dive deeper with regular bow pose practice. \\n\n\\n4. Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) - \\nThis pose belongs to the challenging poses category and the hip opener category. Your entire body continues to receive the necessary stretch by twisting the sides of the hip, bending the back at a short distance, opening the chest, pressing the thighs towards the floor, balancing the body to one side of the hip and thighs, arms stretched backward and holding the toes, and neck is flexed beautifully while dropping backwards. \\n\n\\n\\n\\n\n\\nThis pose builds a strong foundation for Natarajasana by giving you a deep stretch in the shoulders, chest, hamstrings, hips, lower back, and arms.\\n\n\\nPart 2: Step-by-Step Instructions to Perform Natarajasana \\n\n\\nStep 1-\\n Stand in the middle of the mat, with your weight balanced equally between your feet and arms relaxed at your sides.\\n\n\\nStep 2- \\nBend your right knee and lift your right heel toward your buttocks. \\n\n\\nStep 3- \\nGrab your right ankle with your right hand, shift your weight to your left foot, and extend your left arm toward the sky.\\n\n\\nStep 4- \\nBend at your waist and slowly lean forward until your left arm aligns with your right leg in the air.\\n\n\\nStep 5- \\n Lift your right leg up as far as you can and try to engage the core to hold the pose here. \\n\n\\nStep 6- \\nHold this standing balance posture for 3 to 5 deep breaths. If the balance is difficult, try to fix your gaze at one singular point in front of you, and make sure your core is tightly engaged. \\n\n\\nStep 7:\\n Now, repeat these steps on the other side.\\n\n\\nBreath Awareness:\\n Let's go through the breathing steps because this posture necessitates mindfulness of the breath while balancing the body.\\n\n\\n1.\\n Inhale and stand with your feet together, then exhale and stretch your spine.\\n\n\\n2. \\nInhale and raise your right foot behind you, bending at the knee, and exhale while holding it with your right hand from behind.\\n\n\\n3. \\nInhale, exhale and curl the thumb and index finger to bring the toes in between the thumb and index finger as you raise the right foot high in the air, with the left arm stretched out long in front of you.\\n\n\\n4.\\n Inhale and pull the chest backward; exhale and lift the leg higher and fully extend the left arm.\\n\n\\n5.\\n Slowly inhale and exhale for four rounds, expanding the legs and chest with each exhalation and loosening the chest with each inhalation.\\n\n\\n6.\\n Inhale slowly and bring the body to Tadasana, exhaling completely while keeping the spine straight.\\n\n\\n7.\\n Take a few breaths here and repeat the motion with the left leg, pay attention to the breath as the body moves. After releasing the posture, relax and return to Tadasana, bringing the breath back to normal.\\n\n\\nPerformance Duration for Beginners:\\n Hold the dancer pose for 20-60 seconds on each leg.  \\n\n\\nPerformance Duration for Advanced: \\nHold the pose for 2 to 3 minutes on each leg. \\n\n\\nPart 3: Things to Keep in Mind\\n\n\\nDancer Pose (Natarajasana) is one of the most challenging yet effective balance yoga poses. Keep in mind the following points as you start the dancer pose practice. \\n\n\\nPrepare your mind for the balance- \\nFocus within and direct your mind to the four corners of your feet from Tadasana. Find your Drishti—a stationary place where you can focus your gaze—and begin an open-eye meditation. \\n\n\\nIf you want to flex the left leg up first, shift the body weight onto your right foot and elongate its bones in every way possible. Feel your left foot lighten and nearly lift off the surface. Slowly bend the left knee and grip the left ankle with your left hand as you feel your core tightening. \\n\n\\nThe standing knee should be protected- \\nIt's simple to hyperextend the standing knee in the Lord of the Dance stance. When the knee is straight, hyperextension occurs when it bends beyond its normal range of motion. This should be avoided by first engaging the quad muscles and then micro bending the knee on the standing leg to protect it from locking the knee joints.\\n\n\\nKick some more- \\nAs you kick your left foot into your left hand, extend from your tailbone to the crown of your head, bending at the hips. The strength of this position is determined by the power of the kick; the harder you kick, the more solid your dancer's pose will be. You can hold a wall for support as you learn to kick. \\n\n\\nHips should be squared-\\n Instead of spreading out to the left, aim to keep your hips squared and your left knee aligned with your torso.\\n\\nPart 4: Relaxing Poses After Natarajasana \\n\\nNatarajasana is the final backbend pose in a series and is almost always practiced near the end of the backbend sequence of yoga poses. Thus, it's critical to give the middle back and chest some area to stretch, cool down, and relax after a long backbend practice.\\n\n\\n1. Perform Stretching: \\nAs soon as the sequence is finished, stand straight, taking a few breaths to control the body and the mind. Then stretch your legs by kicking them from the knee, or get seated and perform twisting of the shoulders and spine. These stretches should be repeated for two to three rounds to help you with any excess tension formation in the middle back or the chest.\\n\n\\n\\n\\n\n\\n2. Bow Down Yoga Mudra: \\nAfter stretching the upper body, sit in Vajrasana (Thunderbolt Pose) and perform the bowing yoga mudra. Interlock your fingers behind you, stretch your arms, and elbow out behind you in Vajrasana. \\n\\n\\nImage Credits: \\nyogaindailylife.org\\n\\n\n\\nNow, inhale and move your upper body forward and downward, stretching your arms above your shoulders first and then reaching for the floor with your back arched. Relax by laying your head on the ground. This position will relieve all the tension in your shoulders, chest and stretch out the spine in a calm manner.\\n\n\\n3. Prasarita Balasana (Wide Child Pose): \\nStay\\n \\nseated in Vajrasana and bring the knees apart more than a hip distance apart. Inhale and extend your entire upper body forward, stretching your arms in front of you on the floor, reaching for the floor with your chest and face. This pose extends the lower and middle back while keeping the spine straight and relaxed, helping the back muscles relax more quickly. \\n","html":"<p>Nataraja's dance is known as the Ananda Tandava, which translates to \"dance of pleasure.\" Lord Shiva is depicted in this dance form in a circular frame, representing the cosmic fire responsible for both creation and change.&nbsp;</p><p><br></p><p>Here are the following four stages of getting on board with your Natarajasana practice.&nbsp;</p><p><br></p><h3><strong>Part 1 - Preparatory Poses for Natarajasana&nbsp;</strong></h3><p>Since the Dancer Pose is a balancing pose, it is necessary to warm up the body with simple balancing yoga poses that help strengthens one's core and legs. Before entering into Natarajasana, the following preparatory yoga poses should be practiced:</p><p><br><br></p><p><strong>1. Salabhasana (Locust Pose) -&nbsp;</strong>Relax the body by lying down on your stomach, stretching the spine, and taking a few deep breaths. Inhale and tighten the entire body from the hips to the toes by bringing the feet together.&nbsp;</p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:2635,height:1537/CuudetRBQm2awiOuaoOf\" alt=\"Salabhasana (Locust Pose)\" title=\"Salabhasana (Locust Pose)\" width=\"600\" height=\"350\"><p><br></p><p>This stretch strengthens the lower back and entire leg, preparing it for Natarajasana. The deeper one will stretch with the legs going upwards, the higher will be the strength in one’s lower back, core, and legs.&nbsp;</p><p><br></p><p><strong>2. Phalakasana (Plank Pose) -&nbsp;</strong>The body is held in a plank-like position, engaged and long, as the name implies. The core muscles and shoulders are heavily emphasized in Plank Pose. This pose is mostly for people who want to improve their arm, shoulder, and core strength to perform more challenging balancing yoga poses.</p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1880,height:1253/gGcbHETnesCrsMdGY4Jg\" alt=\" Phalakasana (Plank Pose)\" title=\" Phalakasana (Plank Pose)\" width=\"600\" height=\"350\"><p><br></p><p><strong>3. Dhanurasana (Bow Pose) -</strong> The lower back and hamstrings are opened better in this pose, with the legs curled upwards while laying on the abdomen. This position will provide good support while practicing Natarajasana because it deeply stretches the lower back, hamstrings, and abdomen.&nbsp;</p><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1880,height:1253/d7mkKUMFQSG4NifmJaMa\" alt=\"Dhanurasana (Bow Pose)\" title=\"Dhanurasana (Bow Pose)\" width=\"600\" height=\"350\"><p></p><p>Try to increase your endurance here in this pose and dive deeper with regular bow pose practice.&nbsp;</p><p><br></p><p><strong>4. Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) -&nbsp;</strong>This pose belongs to the challenging poses category and the hip opener category. Your entire body continues to receive the necessary stretch by twisting the sides of the hip, bending the back at a short distance, opening the chest, pressing the thighs towards the floor, balancing the body to one side of the hip and thighs, arms stretched backward and holding the toes, and neck is flexed beautifully while dropping backwards.&nbsp;</p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5737,height:3825/7GKI1uZMQbKts6O249r8\" alt=\"Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)\" title=\"Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)\" width=\"600\" height=\"350\"><p><br></p><p>This pose builds a strong foundation for Natarajasana by giving you a deep stretch in the shoulders, chest, hamstrings, hips, lower back, and arms.</p><p><br></p><h3><strong>Part 2: Step-by-Step Instructions to Perform Natarajasana&nbsp;</strong></h3><p><br></p><p><strong>Step 1-</strong> Stand in the middle of the mat, with your weight balanced equally between your feet and arms relaxed at your sides.</p><p><br></p><p><strong>Step 2-&nbsp;</strong>Bend your right knee and lift your right heel toward your buttocks.&nbsp;</p><p><br></p><p><strong>Step 3-&nbsp;</strong>Grab your right ankle with your right hand, shift your weight to your left foot, and extend your left arm toward the sky.</p><p><br></p><p><strong>Step 4-&nbsp;</strong>Bend at your waist and slowly lean forward until your left arm aligns with your right leg in the air.</p><p><br></p><p><strong>Step 5-&nbsp;</strong>&nbsp;Lift your right leg up as far as you can and try to engage the core to hold the pose here.&nbsp;</p><p><br></p><p><strong>Step 6-&nbsp;</strong>Hold this standing balance posture for 3 to 5 deep breaths. If the balance is difficult, try to fix your gaze at one singular point in front of you, and make sure your core is tightly engaged.&nbsp;</p><p><br></p><p><strong>Step 7:</strong> Now, repeat these steps on the other side.</p><p><br></p><p><strong>Breath Awareness:</strong> Let's go through the breathing steps because this posture necessitates mindfulness of the breath while balancing the body.</p><p><br></p><p><strong>1.</strong> Inhale and stand with your feet together, then exhale and stretch your spine.</p><p><br></p><p><strong>2.&nbsp;</strong>Inhale and raise your right foot behind you, bending at the knee, and exhale while holding it with your right hand from behind.</p><p><br></p><p><strong>3.&nbsp;</strong>Inhale, exhale and curl the thumb and index finger to bring the toes in between the thumb and index finger as you raise the right foot high in the air, with the left arm stretched out long in front of you.</p><p><br></p><p><strong>4.</strong> Inhale and pull the chest backward; exhale and lift the leg higher and fully extend the left arm.</p><p><br></p><p><strong>5.</strong> Slowly inhale and exhale for four rounds, expanding the legs and chest with each exhalation and loosening the chest with each inhalation.</p><p><br></p><p><strong>6.</strong> Inhale slowly and bring the body to Tadasana, exhaling completely while keeping the spine straight.</p><p><br></p><p><strong>7.</strong> Take a few breaths here and repeat the motion with the left leg, pay attention to the breath as the body moves. After releasing the posture, relax and return to Tadasana, bringing the breath back to normal.</p><p><br></p><p><strong>Performance Duration for Beginners:</strong> Hold the dancer pose for 20-60 seconds on each leg.&nbsp;&nbsp;</p><p><br></p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold the pose for 2 to 3 minutes on each leg.&nbsp;</p><p><br></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p><br></p><p>Dancer Pose (Natarajasana) is one of the most challenging yet effective balance yoga poses. Keep in mind the following points as you start the dancer pose practice.&nbsp;</p><p><br></p><ul><li><div><p><strong>Prepare your mind for the balance-&nbsp;</strong>Focus within and direct your mind to the four corners of your feet from Tadasana. Find your Drishti—a stationary place where you can focus your gaze—and begin an open-eye meditation.&nbsp;</p></div></li></ul><p><br></p><p>If you want to flex the left leg up first, shift the body weight onto your right foot and elongate its bones in every way possible. Feel your left foot lighten and nearly lift off the surface. Slowly bend the left knee and grip the left ankle with your left hand as you feel your core tightening.&nbsp;</p><p><br></p><ul><li><div><p><strong>The standing knee should be protected-&nbsp;</strong>It's simple to hyperextend the standing knee in the Lord of the Dance stance. When the knee is straight, hyperextension occurs when it bends beyond its normal range of motion. This should be avoided by first engaging the quad muscles and then micro bending the knee on the standing leg to protect it from locking the knee joints.</p></div></li></ul><p><br></p><ul><li><div><p><strong>Kick some more-&nbsp;</strong>As you kick your left foot into your left hand, extend from your tailbone to the crown of your head, bending at the hips. The strength of this position is determined by the power of the kick; the harder you kick, the more solid your dancer's pose will be. You can hold a wall for support as you learn to kick.&nbsp;</p></div></li></ul><p><br></p><ul><li><div><p><strong>Hips should be squared-</strong> Instead of spreading out to the left, aim to keep your hips squared and your left knee aligned with your torso.</p></div></li></ul><p></p><h3><strong>Part 4: Relaxing Poses After Natarajasana&nbsp;</strong></h3><p></p><p>Natarajasana is the final backbend pose in a series and is almost always practiced near the end of the backbend sequence of yoga poses. Thus, it's critical to give the middle back and chest some area to stretch, cool down, and relax after a long backbend practice.</p><p><br></p><p><strong>1. Perform Stretching:&nbsp;</strong>As soon as the sequence is finished, stand straight, taking a few breaths to control the body and the mind. Then stretch your legs by kicking them from the knee, or get seated and perform twisting of the shoulders and spine. These stretches should be repeated for two to three rounds to help you with any excess tension formation in the middle back or the chest.</p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1880,height:1255/lIFkkmsQtaVAlZEL6Qgf\" alt=\"Relaxing Poses After Natarajasana\" title=\"Relaxing Poses After Natarajasana\" width=\"600\" height=\"350\"><p><br></p><p><strong>2. Bow Down Yoga Mudra:&nbsp;</strong>After stretching the upper body, sit in Vajrasana (Thunderbolt Pose) and perform the bowing yoga mudra. Interlock your fingers behind you, stretch your arms, and elbow out behind you in Vajrasana.&nbsp;</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:800,height:500/sQ99ohgLQw6f0kTIvXYA\" alt=\"Bow Down Yoga Mudra\" title=\"Bow Down Yoga Mudra\" width=\"600\" height=\"350\"><p><em>Image Credits:&nbsp;</em><a title=\"https://www.yogaindailylife.org/system/en/level-7/yoga-mudra\" href=\"https://www.yogaindailylife.org/system/en/level-7/yoga-mudra\"><u><em>yogaindailylife.org</em></u></a></p><p><br></p><p>Now, inhale and move your upper body forward and downward, stretching your arms above your shoulders first and then reaching for the floor with your back arched. Relax by laying your head on the ground. This position will relieve all the tension in your shoulders, chest and stretch out the spine in a calm manner.</p><p><br></p><p><strong>3. Prasarita Balasana (Wide Child Pose):&nbsp;</strong>Stay<strong>&nbsp;</strong>seated in Vajrasana and bring the knees apart more than a hip distance apart. Inhale and extend your entire upper body forward, stretching your arms in front of you on the floor, reaching for the floor with your chest and face. This pose extends the lower and middle back while keeping the spine straight and relaxed, helping the back muscles relax more quickly.&nbsp;</p><p></p>"},"modificationsAndPropsBody":{"text":"If you wish to perfect this pose, start by practicing the first level–which is a basic lifting of the leg while trying to grip your leg with your hands. To go further or deeper, some subtle tweaks to make the posture much easier are listed below:\\n\n\\nFind support: \\nThe ideal method to move deeper into the posture is to use the wall for standing balance, or you might get a partner to support you until your balance stabilizes.\\n\n\\n\\n\\nImage Credits: \\nyogainternational.com\\n\\n\n\\nUse a yoga strap:\\n If the lower back and arms aren't flexible yet to raise the legs high enough, use a yoga strap to wrap around the ankle and pull the leg towards you by pulling the strap upwards. For safety, be sure you're to practice this adjustment under the supervision of an instructor.\\n\n\\n\\nImage Credits: \\nyogainternational.com\\n\\n","html":"<p>If you wish to perfect this pose, start by practicing the first level–which is a basic lifting of the leg while trying to grip your leg with your hands. To go further or deeper, some subtle tweaks to make the posture much easier are listed below:</p><p><br></p><ul><li><div><p><strong>Find support:&nbsp;</strong>The ideal method to move deeper into the posture is to use the wall for standing balance, or you might get a partner to support you until your balance stabilizes.</p></div></li></ul><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1920,height:1065/Iwpui7GqSNW1nPKmbhJg\" alt=\"Natarajasana Modifications and Props\" title=\"Natarajasana Modifications and Props\" width=\"600\" height=\"350\"><p><em>Image Credits:&nbsp;</em><a title=\"https://yogainternational.com/article/view/2-super-propped-versions-of-dancer-pose\" href=\"https://yogainternational.com/article/view/2-super-propped-versions-of-dancer-pose\"><u><em>yogainternational.com</em></u></a></p><p><br></p><ul><li><div><p><strong>Use a yoga strap:</strong> If the lower back and arms aren't flexible yet to raise the legs high enough, use a yoga strap to wrap around the ankle and pull the leg towards you by pulling the strap upwards. For safety, be sure you're to practice this adjustment under the supervision of an instructor.</p></div></li></ul><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1920,height:1065/I3bWEZvNTtyJyX6asWsB\" alt=\"Natarajasana Modifications and Props\" title=\"Natarajasana Modifications and Props\" width=\"600\" height=\"350\"><p><em>Image Credits:&nbsp;</em><a title=\"https://yogainternational.com/article/view/2-super-propped-versions-of-dancer-pose\" href=\"https://yogainternational.com/article/view/2-super-propped-versions-of-dancer-pose\"><u><em>yogainternational.com</em></u></a></p><p></p>"},"modificationsAndPropsTitle":"Natarajasana Modifications and Props","variationsTitle":"Natarajasana Variations to Consider","variationsBody":{"text":"Natarajasana is divided into the below-mentioned basic variations, and you can practice any of them depending on your body's needs and capabilities. \\n\n\\n1. Standing Quad Stretch: \\nStand on one leg, and if you need assistance with your balance, stand against a wall and place your hand on the wall. Reach behind you, grab your foot, and pull it toward your buttocks until the front of your thigh feels stretched. For 30 seconds to 2 minutes hold this position here.\\n\n\\n\\nImage Credits: \\nblog.fitbit.com\\n\\n\n\\n2. Dancer Pose with Chair: \\nIf balancing in your practice is still a significant concern for you, consider adding a chair in front of you for more core stability. As you continue to flex further with your arms and legs behind you, the chair will support your entire core.\\n\n\\n\\n\\nImage Credits: \\nd1zxene68j3keg.cloudfront.net\\n\\n\n\\n3. Bowing Lord of the Dance Pose: \\nIn a standing position, the Bowing Lord of the Dance Pose variation is an intermediate-level yoga pose. \\n\nBalance, forward-bend stretch, and strength, all are involved in this variation. If beginners feel it's difficult to balance while holding one foot up, you can place the opposite arm on the ground for a stronger and steadier foundation. \\n\n\\n\\n","html":"<p>Natarajasana is divided into the below-mentioned basic variations, and you can practice any of them depending on your body's needs and capabilities.&nbsp;</p><p><br></p><p><strong>1. Standing Quad Stretch:&nbsp;</strong>Stand on one leg, and if you need assistance with your balance, stand against a wall and place your hand on the wall. Reach behind you, grab your foot, and pull it toward your buttocks until the front of your thigh feels stretched. For 30 seconds to 2 minutes hold this position here.</p><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1024,height:683/XTBgERYReypjLnYlGWXe\" alt=\"Standing Quad Stretch\" title=\"Standing Quad Stretch\" width=\"600\" height=\"350\"><p><em>Image Credits:&nbsp;</em><a title=\"https://blog.fitbit.com/stretching-routine-for-walkers/\" href=\"https://blog.fitbit.com/stretching-routine-for-walkers/\"><u><em>blog.fitbit.com</em></u></a></p><p><br></p><p><strong>2. Dancer Pose with Chair:&nbsp;</strong>If balancing in your practice is still a significant concern for you, consider adding a chair in front of you for more core stability. As you continue to flex further with your arms and legs behind you, the chair will support your entire core.</p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:600,height:482/cRTx7dshSEGnigTnkRGG\" alt=\"Dancer Pose with Chair\" title=\"Dancer Pose with Chair\" width=\"600\" height=\"350\"><p><em>Image Credits:&nbsp;</em><a title=\"https://d1zxene68j3keg.cloudfront.net/sites/default/files/chair%20yoga2.jpg\" href=\"https://d1zxene68j3keg.cloudfront.net/sites/default/files/chair%20yoga2.jpg\"><u><em>d1zxene68j3keg.cloudfront.net</em></u></a></p><p><br></p><p><strong>3. Bowing Lord of the Dance Pose:&nbsp;</strong>In a standing position, the Bowing Lord of the Dance Pose variation is an intermediate-level yoga pose.&nbsp;</p><p><br>Balance, forward-bend stretch, and strength, all are involved in this variation. If beginners feel it's difficult to balance while holding one foot up, you can place the opposite arm on the ground for a stronger and steadier foundation.&nbsp;</p><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:867,height:1300/hkTaRzm7TEie3GULVre8\" alt=\" Bowing Lord of the Dance Pose\" title=\" Bowing Lord of the Dance Pose\" width=\"600\" height=\"350\"><p></p>"},"levelUpTitle":"Level-Up Poses After Natarajasana for Advanced Yogis","similarTitle":"Similar Backbend Poses like Natarajasana","similarBody":{"text":"Here is a list of some backbend yoga poses that are similar to dancer pose practice. Take a look below: \\n\n\\nUstrasana (Camel Pose)\\nBhujangasana (Cobra Pose)\\nPurna Dhanurasana (Full Bow Pose)\\nUrdhva Dhanurasana (Wheel Pose)\\nRaja Bhujangasana (King Cobra Pose)\\n","html":"<p>Here is a list of some backbend yoga poses that are similar to dancer pose practice. Take a look below:&nbsp;</p><p><br></p><ol><li><div><p>Ustrasana (Camel Pose)</p></div></li><li><div><p>Bhujangasana (Cobra Pose)</p></div></li><li><div><p>Purna Dhanurasana (Full Bow Pose)</p></div></li><li><div><p>Urdhva Dhanurasana (Wheel Pose)</p></div></li><li><div><p>Raja Bhujangasana (King Cobra Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Natarajasana ","levelUpBody":{"text":"Once you have mastered the semi-dancer stance and all its variations, you’re ready to perform the following advance level poses next.\\n\n\\nLevel-Up Pose 1 - Natarajasana (Dance Pose Both Elbows Up)\\nLevel-Up Pose 2 - Purna Natarajasana (Complete Dancer Pose Both Arms Up)\\n\n\\n\\n\\nElbows Up Variation\\n\n\\n\\n\\nBoth Arms Up \\n","html":"<p>Once you have mastered the semi-dancer stance and all its variations, you’re ready to perform the following advance level poses next.</p><p><br></p><p><strong>Level-Up Pose 1 - Natarajasana (Dance Pose Both Elbows Up)</strong></p><p><strong>Level-Up Pose 2 - Purna Natarajasana (Complete Dancer Pose Both Arms Up)</strong></p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/s1uNJhQGihJjCRe8hsvw\" alt=\"Natarajasana (Dance Pose Both Elbows Up)\" title=\"Natarajasana (Dance Pose Both Elbows Up)\" width=\"600\" height=\"350\"><p><em>Elbows Up Variation</em></p><p><br></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/gLOdUGKbSqagMAEcWIuL\" alt=\"Purna Natarajasana (Complete Dancer Pose Both Arms Up)\" title=\"Purna Natarajasana (Complete Dancer Pose Both Arms Up)\" width=\"600\" height=\"350\"><p><em>Both Arms Up&nbsp;</em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Natarajasana or Dancer Pose. ","breadcrumbName":"Natarajasana"},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":279,"UUID":"21664cdc-f931-4e02-bb61-1da113ee5056","TagID":224,"Question":"What is dancer pose good for?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Dancer Pose improves postural awareness, proprioception (the capacity to detect your body's location and movement in space), body awareness, balance, and focus. It can help you feel more energized, fight fatigue, and gain confidence. It strengthens your core and back muscles while stretching your chest and shoulders.</span></p><p><br></p><p><br></p>","Position":1,"CreatedDate":"2022-11-14 18:22:43","ModifiedDate":"2022-11-14 18:22:43","Tags":null},{"ID":280,"UUID":"6ea8e3b4-463b-413c-89fd-5fa231a3c3b4","TagID":224,"Question":"What does Nataraja represent?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Nataraja, also known as Lord of the Dance, is depicted as a yoga pose to pay tributes and respect to Nataraja (Lord Shiva.)</span></p><p><span style=\"color: rgb(14, 16, 26);\">In the Nataraja (Nataraj) sculpture, Shiva is shown as the source of all movement throughout the cosmos, represented by the arch of flames. The dancer position is intended to liberate people from their illusions about \"self\" and the physical environment.</span></p><p><br></p><p><br></p>","Position":2,"CreatedDate":"2022-11-14 18:22:59","ModifiedDate":"2022-11-14 18:22:59","Tags":null},{"ID":281,"UUID":"4ef603ab-7490-4ac4-b654-86192b49fe54","TagID":224,"Question":"What is the king dancer pose? \n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">King dancer pose and Natarajasana are various names of the same yoga asana.</span></p>","Position":3,"CreatedDate":"2022-11-14 18:23:17","ModifiedDate":"2022-11-14 18:23:17","Tags":null},{"ID":282,"UUID":"34ba9a90-778d-4923-97c5-0621c4ed4a97","TagID":224,"Question":"What are the benefits of Natarajasana? \n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Natarajasana enhances your capacity to concentrate and focus. You will learn to focus your thoughts by maintaining calm energy while balancing and back-bending, and this will help you maintain your elegance and grace in everyday situations.</span></p><p><br></p><p><br></p>","Position":4,"CreatedDate":"2022-11-14 18:23:31","ModifiedDate":"2022-11-14 18:23:31","Tags":null},{"ID":283,"UUID":"9d9a564e-b49e-47fb-aa91-feb866f61732","TagID":224,"Question":"What does Dancer Pose Yoga mean? ","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Dancer pose yoga is a modern yoga exercise that involves standing, balance, and backbending. It is based on a stance from the Bharatnatyam ancient Indian dance form, represented as temple statues in Chidambaram's Nataraja Temple.</span></p><p><br></p><p><br></p>","Position":5,"CreatedDate":"2022-11-14 18:23:50","ModifiedDate":"2022-11-14 18:23:50","Tags":null},{"ID":284,"UUID":"99dcb6d5-081d-49ff-a071-73de8ab9ca52","TagID":224,"Question":"What are the different types of dancer pose variations?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The dancer pose is the ultimate advanced version of a standing backbend, so there are no advanced level poses after the dancer pose. But, you can deepen this pose by combining dancer pose in your backbend yoga flow practice, to burn more calories and gain more flexibility. </span></p>","Position":6,"CreatedDate":"2022-11-14 18:24:06","ModifiedDate":"2022-11-14 18:24:06","Tags":null}],"yoga_details":{"ID":224,"UUID":"505a6a2f-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Natarajasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Natarajasana","Description":"","Slug":"natarajasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1672668438/tags/gzigzyerccqpy5oo43ij.jpg","Tagline":"Strengthen your core & back with this modern back-bend, Natarajasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Natarajasana or Dancer Pose.","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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Maintaining good balance helps prevent falls, injuries, and other health issues. Yoga is an excellent tool for improving balance and stability, making it a popular exercise for people of all ages.\\nIn this article, we will explore the various yoga poses that can help improve balance and prevent falls.\\n\\nCauses of Balance Issues and Falls\\nMany factors can lead to balance issues and falls, including age, health conditions, lack of physical activity, medications, poor nutrition, and environmental factors. By addressing these factors and incorporating yoga into your routine, you can improve your balance and prevent falls.\\n\\nBenefits of Yoga for Balance Improvement\\nYoga is an effective and low-impact exercise that offers many benefits for improving balance. It increases body awareness, enhances proprioception, strengthens muscles, improves flexibility, coordination, and reduces stress.\\n\n\\nYoga Poses for Balance Improvement\\nLet's take a closer look at some of the specific yoga poses that can help improve your balance:\\n\\n1. Mountain Pose (Tadasana): \\n\\nStand tall with your feet hip-width apart. Distribute your weight evenly on both feet. Keep your arms at your sides, palms facing forward. Relax your shoulders and lengthen your spine. Gaze straight ahead and breathe deeply.\\n\\n2. Tree Pose (Vrikshasana): \\n\\nBegin in Mountain Pose. Shift your weight onto your left foot and bend your right knee. Place your right foot on your left thigh or calf, avoiding the knee. Bring your palms together in front of your chest. Find a steady gaze point and breathe deeply. Repeat on the other side.\\n\\n3. Warrior III (Virabhadrasana III): \\n\\nBegin in Mountain Pose. Shift your weight onto your left foot and lift your right leg behind you, keeping it straight. Reach your arms forward, parallel to the floor. Keep your hips level and your gaze steady. Hold for several breaths and repeat on the other side.\\n\\n4. Half Moon Pose (Ardha Chandrasana): \\n\\nBegin in Warrior II. Straighten your left leg and bring your right hand to the floor in front of your left foot. Lift your right leg parallel to the floor and extend your left arm straight up. Keep your gaze forward or up towards your left hand.\n\\n5. Eagle Pose (Garudasana): \\n\\nBegin in Mountain Pose. Bend your knees slightly and lift your left foot, crossing it over your right thigh. Cross your right arm over your left and bring your palms together. Sink down into the pose and find a steady gaze point. Repeat on the other side.\n\\n6. Chair Pose (Utkatasana): \\n\\nBegin in Mountain Pose. Bend your knees and sink down as if sitting in a chair. Keep your weight in your heels and your arms extended upward. Hold for several breaths and then stand up straight.\\n\\n7. Dancer Pose (Natarajasana): \\n\\nBegin in Mountain Pose. Shift your weight onto your left foot and lift your right leg behind you. Reach your right hand back and grab your right ankle or foot. Lift your left arm up and find a steady gaze point. Hold for several breaths and repeat on the other side.\\n\\n8. Triangle Pose (Trikonasana): \\n\\nBegin with your feet wide apart. Turn your right foot out and your left foot slightly in. Extend your arms to the sides and reach forward with your right hand, placing it on your shin, ankle, or the floor. Reach your left arm up towards the ceiling and gaze up at your left hand. Repeat on the other side.\n\\n9. Crow Pose (Bakasana):\\n \\n\\nBegin in a squatting position with your feet hip-width apart. Place your hands on the floor in front of you and lift your hips. Bend your elbows and place your knees on your triceps. Lift your feet off the floor and balance on your hands. Gaze forward and hold for several breaths.\\n\n10. Side Plank Pose (Vasisthasana): \\n\\nBegin in plank pose, with your hands under your shoulders and your body straight. Shift your weight onto your left hand and turn your body to the right, stacking your feet and lifting your right arm towards the ceiling. Find a steady gaze point and hold for several breaths. Repeat on the other side.\\n\\nYoga Sequences for Balance Improvement\\nOnce you have become comfortable with individual poses, you can begin to incorporate them into yoga sequences designed specifically for balance improvement. Below are three sequences, ranging from beginner to advanced:\\n\n\\nA. Beginner's Sequence\\nMountain Pose (Tadasana)\\nTree Pose (Vrikshasana)\\nWarrior III (Virabhadrasana III)\\nChild's Pose (Balasana)\\nB. Intermediate Sequence\\nHalf Moon Pose (Ardha Chandrasana)\\nEagle Pose (Garudasana)\\nChair Pose (Utkatasana)\\nDownward Facing Dog (Adho Mukha Svanasana)\\nC. Advanced Sequence\\nDancer Pose (Natarajasana)\\nCrow Pose (Bakasana)\\nSide Plank (Vasisthasana)\\nHandstand (Adho Mukha Vrksasana)\\n\\nPrecautions for Yoga and Balance Improvement\\nWhile yoga can be a beneficial tool for balance improvement, it is important to practice with caution and take necessary precautions. Here are some tips to keep in mind:\\nConsultation with a doctor or physical therapist: \\nBefore starting any new exercise routine, it is important to consult with a doctor or physical therapist, especially if you have any health conditions or concerns.\\n\n\\nModifications for poses: \\nIf you are a beginner or have limited mobility, you can modify poses by using props such as blocks or straps, or by performing a simpler variation of the pose.\\n\n\\nUsing props\\n: Props such as blocks, straps, or chairs can be used to provide support and improve balance in certain poses.\\n\n\\nBeing aware of limitations and practicing with caution\\n:It is important to be aware of your limitations and practice with caution, especially if you have a history of falls or balance issues.\\nIn conclusion, incorporating yoga into your exercise routine can be a powerful tool for improving balance and reducing the risk of falls. By practicing yoga poses and sequences that focus on balance, you can improve your body awareness, strength, flexibility, and coordination. Remember to always practice with caution, consult with a doctor or physical therapist, and use modifications or props as needed. With dedication and consistency, you can enjoy the benefits of yoga for balance improvement and overall health and wellbeing.\n\n\\nFrequently Asked Questions:\\nWhat is the purpose of balancing poses in yoga?\\nBalancing poses in yoga are designed to challenge and improve your body's ability to maintain balance, stability, and focus. These poses require you to engage your core muscles, improve your proprioception (body awareness), and develop concentration and mindfulness.\\n\\nWhat yoga pose challenges balance most?\\nOne of the most challenging yoga poses for balance is the Tree Pose (Vrikshasana). In this pose, you stand on one leg and place the sole of your other foot against the inner thigh of the standing leg, while keeping your hands in a prayer position at your heart. This pose requires a lot of focus, strength, and stability to maintain.\\n\\nIs yoga good for improving balance?\\nYes, yoga is an excellent way to improve balance. Regular practice of yoga can help you develop stronger muscles, better body awareness, and enhanced proprioception, all of which contribute to better balance. Additionally, many yoga poses specifically target balance, making it a great tool for improving your overall stability and coordination.\n\\nHow does yoga affect balance?\\nYoga can have a positive impact on balance in several ways. First, it helps to strengthen the muscles in your feet, ankles, legs, and core, which are all essential for maintaining balance. Additionally, yoga poses require you to focus on your body and breath, which helps to improve your concentration and mindfulness. Finally, yoga can help to enhance your proprioception, or your body's awareness of its position and movement in space, which is critical for balance. Overall, regular yoga practice can lead to improved balance and stability both on and off the mat.\\n","html":"<p>Balance is a critical aspect of our daily life, and it becomes more important as we age. Maintaining good balance helps prevent falls, injuries, and other health issues. Yoga is an excellent tool for improving balance and stability, making it a popular exercise for people of all ages.</p><p>In this article, we will explore the various yoga poses that can help improve balance and prevent falls.</p><p></p><h2><strong>Causes of Balance Issues and Falls</strong></h2><p>Many factors can lead to balance issues and falls, including age, health conditions, lack of physical activity, medications, poor nutrition, and environmental factors. By addressing these factors and incorporating yoga into your routine, you can improve your balance and prevent falls.</p><p><strong></strong></p><h2><strong>Benefits of Yoga for Balance Improvement</strong></h2><p>Yoga is an effective and low-impact exercise that offers many benefits for improving balance. It increases body awareness, enhances proprioception, strengthens muscles, improves flexibility, coordination, and reduces stress.</p><h2><br><strong>Yoga Poses for Balance Improvement</strong></h2><p>Let&#39;s take a closer look at some of the specific yoga poses that can help improve your balance:</p><p></p><h3><strong>1. Mountain Pose (Tadasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/EVe9luFRSaBUDMPjjfEQ\" alt=\"Mountain Pose (Tadasana)\" title=\"mountain.jpg\" width=\"3504\" height=\"2336\" /><p>Stand tall with your feet hip-width apart. Distribute your weight evenly on both feet. Keep your arms at your sides, palms facing forward. Relax your shoulders and lengthen your spine. Gaze straight ahead and breathe deeply.</p><p></p><h3><strong>2. Tree Pose (Vrikshasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:5640,height:3760/1DWDxkkYRS227Vg9X6wh\" alt=\"Tree Pose (Vrikshasana)\" title=\"Tree pose (1).JPG\" width=\"5640\" height=\"3760\" /><p>Begin in Mountain Pose. Shift your weight onto your left foot and bend your right knee. Place your right foot on your left thigh or calf, avoiding the knee. Bring your palms together in front of your chest. Find a steady gaze point and breathe deeply. Repeat on the other side.</p><p></p><h3><strong>3. Warrior III (Virabhadrasana III): </strong></h3><img src=\"https://media.graphassets.com/resize=width:1024,height:685/zKV6vtnBR2iF9f4q3ByB\" alt=\".Warrior III (Virabhadrasana III)\" title=\"warrior-3-pose.webp\" width=\"1024\" height=\"685\" /><p>Begin in Mountain Pose. Shift your weight onto your left foot and lift your right leg behind you, keeping it straight. Reach your arms forward, parallel to the floor. Keep your hips level and your gaze steady. Hold for several breaths and repeat on the other side.</p><p></p><h3><strong>4. Half Moon Pose (Ardha Chandrasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/dSIyCvg1R4mVyENPDFZN\" alt=\"Half Moon Pose (Ardha Chandrasana)\" title=\"Half Moon.jpg\" width=\"6024\" height=\"4024\" /><p>Begin in Warrior II. Straighten your left leg and bring your right hand to the floor in front of your left foot. Lift your right leg parallel to the floor and extend your left arm straight up. Keep your gaze forward or up towards your left hand.<br></p><h3><strong>5. Eagle Pose (Garudasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:526,height:590/htgLiMbZTw2hbyoAUcf4\" alt=\"Eagle Pose (Garudasana)\" title=\"Screenshot 2023-04-21 at 1.53.32 PM.png\" width=\"526\" height=\"590\" /><p>Begin in Mountain Pose. Bend your knees slightly and lift your left foot, crossing it over your right thigh. Cross your right arm over your left and bring your palms together. Sink down into the pose and find a steady gaze point. Repeat on the other side.<br></p><h3><strong>6. Chair Pose (Utkatasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/pLZP5KTGi31k3ogFqmQc\" alt=\"Chair Pose (Utkatasana)\" title=\"chair (1).JPG\" width=\"6000\" height=\"4000\" /><p>Begin in Mountain Pose. Bend your knees and sink down as if sitting in a chair. Keep your weight in your heels and your arms extended upward. Hold for several breaths and then stand up straight.</p><p></p><h3><strong>7. Dancer Pose (Natarajasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/2GpSTFkFTBO31LdXrjRM\" alt=\"Dancer Pose (Natarajasana)\" title=\"Dancer-s pose.jpg\" width=\"6000\" height=\"4000\" /><p>Begin in Mountain Pose. Shift your weight onto your left foot and lift your right leg behind you. Reach your right hand back and grab your right ankle or foot. Lift your left arm up and find a steady gaze point. Hold for several breaths and repeat on the other side.</p><p></p><h3><strong>8. Triangle Pose (Trikonasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" alt=\"Triangle Pose (Trikonasana)\" title=\"triangle (1).jpg\" width=\"7008\" height=\"4672\" /><p>Begin with your feet wide apart. Turn your right foot out and your left foot slightly in. Extend your arms to the sides and reach forward with your right hand, placing it on your shin, ankle, or the floor. Reach your left arm up towards the ceiling and gaze up at your left hand. Repeat on the other side.<br></p><h3><strong>9. Crow Pose (Bakasana):</strong> </h3><img src=\"https://media.graphassets.com/resize=width:854,height:564/rNrlY9lDQDyQhFe3Dg0S\" alt=\"Crow Pose (Bakasana)\" title=\"Screenshot 2023-04-21 at 1.56.53 PM.png\" width=\"854\" height=\"564\" /><p>Begin in a squatting position with your feet hip-width apart. Place your hands on the floor in front of you and lift your hips. Bend your elbows and place your knees on your triceps. Lift your feet off the floor and balance on your hands. Gaze forward and hold for several breaths.</p><h3><strong><br>10. Side Plank Pose (Vasisthasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/Yx4E6XpGTg3xXKy8KrnX\" alt=\"Side Plank Pose (Vasisthasana)\" title=\"6. One Legged Side Plank Pose.jpg\" width=\"7008\" height=\"4672\" /><p>Begin in plank pose, with your hands under your shoulders and your body straight. Shift your weight onto your left hand and turn your body to the right, stacking your feet and lifting your right arm towards the ceiling. Find a steady gaze point and hold for several breaths. Repeat on the other side.</p><p></p><h2><strong>Yoga Sequences for Balance Improvement</strong></h2><p>Once you have become comfortable with individual poses, you can begin to incorporate them into yoga sequences designed specifically for balance improvement. Below are three sequences, ranging from beginner to advanced:</p><p><br><strong>A. Beginner&#39;s Sequence</strong></p><p>Mountain Pose (Tadasana)</p><p>Tree Pose (Vrikshasana)</p><p>Warrior III (Virabhadrasana III)</p><p>Child&#39;s Pose (Balasana)</p><p><strong>B. Intermediate Sequence</strong></p><p>Half Moon Pose (Ardha Chandrasana)</p><p>Eagle Pose (Garudasana)</p><p>Chair Pose (Utkatasana)</p><p>Downward Facing Dog (Adho Mukha Svanasana)</p><p><strong>C. Advanced Sequence</strong></p><p>Dancer Pose (Natarajasana)</p><p>Crow Pose (Bakasana)</p><p>Side Plank (Vasisthasana)</p><p>Handstand (Adho Mukha Vrksasana)</p><p></p><h2><strong>Precautions for Yoga and Balance Improvement</strong></h2><p>While yoga can be a beneficial tool for balance improvement, it is important to practice with caution and take necessary precautions. Here are some tips to keep in mind:</p><p><strong>Consultation with a doctor or physical therapist: </strong>Before starting any new exercise routine, it is important to consult with a doctor or physical therapist, especially if you have any health conditions or concerns.</p><p><br><strong>Modifications for poses: </strong>If you are a beginner or have limited mobility, you can modify poses by using props such as blocks or straps, or by performing a simpler variation of the pose.</p><p><br><strong>Using props</strong>: Props such as blocks, straps, or chairs can be used to provide support and improve balance in certain poses.</p><p><br><strong>Being aware of limitations and practicing with caution</strong>:It is important to be aware of your limitations and practice with caution, especially if you have a history of falls or balance issues.</p><p>In conclusion, incorporating yoga into your exercise routine can be a powerful tool for improving balance and reducing the risk of falls. By practicing yoga poses and sequences that focus on balance, you can improve your body awareness, strength, flexibility, and coordination. Remember to always practice with caution, consult with a doctor or physical therapist, and use modifications or props as needed. With dedication and consistency, you can enjoy the benefits of yoga for balance improvement and overall health and wellbeing.<br><br></p><h2><strong>Frequently Asked Questions:</strong></h2><h3><strong>What is the purpose of balancing poses in yoga?</strong></h3><p>Balancing poses in yoga are designed to challenge and improve your body&#39;s ability to maintain balance, stability, and focus. These poses require you to engage your core muscles, improve your proprioception (body awareness), and develop concentration and mindfulness.</p><p></p><h3><strong>What yoga pose challenges balance most?</strong></h3><p>One of the most challenging yoga poses for balance is the Tree Pose (Vrikshasana). In this pose, you stand on one leg and place the sole of your other foot against the inner thigh of the standing leg, while keeping your hands in a prayer position at your heart. This pose requires a lot of focus, strength, and stability to maintain.</p><p></p><h3><strong>Is yoga good for improving balance?</strong></h3><p>Yes, yoga is an excellent way to improve balance. Regular practice of yoga can help you develop stronger muscles, better body awareness, and enhanced proprioception, all of which contribute to better balance. Additionally, many yoga poses specifically target balance, making it a great tool for improving your overall stability and coordination.<br></p><h3><strong>How does yoga affect balance?</strong></h3><p>Yoga can have a positive impact on balance in several ways. First, it helps to strengthen the muscles in your feet, ankles, legs, and core, which are all essential for maintaining balance. Additionally, yoga poses require you to focus on your body and breath, which helps to improve your concentration and mindfulness. Finally, yoga can help to enhance your proprioception, or your body&#39;s awareness of its position and movement in space, which is critical for balance. Overall, regular yoga practice can lead to improved balance and stability both on and off the mat.</p><p></p>"},"category":[]}]},{"status":"success","post":[{"id":"clfce8q050idr0aiombuq99xa","slug":"yoga-for-dancers","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses Every Dancer Should Know","createdAt":"2023-03-17T10:24:56.736557+00:00","coverUrl":"rg8yvhhzuzvbnjnqb6qj.jpg","content":{"text":"If you’re a dancer then you already know — dancing requires the kind of full-body muscular control that’s much more involved than just being graceful on your feet. To be a good dancer, you need a high level of body awareness, muscle tone and flexibility. But that’s not all — dancing also requires control over your breathing to execute those delicate moves with ease.\\nIf you’re looking to become a better dancer, or improve your existing skill set, yoga can help you gain more flexibility, strength, balance, and master your breathing. Yoga can also help improve your posture and alignment, and boost your concentration, awareness, and your well-being.\\n\\nThe Best Kind of Yoga for Dancers\\nMost dancers come to yoga with a preset level of flexibility most students don’t have. That’s why it’s important to take it slow if you’re just starting to practice yoga. It may be tempting to push too hard and overdo it. Like dancing, yoga poses require specific alignment — performing poses incorrectly can lead to injury.\\nDepending on your goals, there are multiple styles of yoga that may be right for you. For a flowing practice of yoga that often mimics dancing, Vinyasa yoga can help you gain more flexibility and movement that compliments your dance performance. Like Vinyasa, Power yoga can sometimes involve flowing movement, but it's a style more focused on building strength and balance.\\nHatha, Iyengar, and Ashtanga yoga can also help improve your balance and posture, and these types of yoga typically involve some kind of breath work (or pranayama). If you need to unwind and destress while stretching sore and overworked muscles, Yin yoga or Restorative yoga can help you relax with gentle poses that are held for longer periods of time.\\n\\n10 Effective Yoga Poses for Dancers\\nOf course, you can get started with some basic poses to help improve your dancing skills in the comfort of your own home. Try the poses below for a basic primer on dance-friendly yoga poses, or schedule an at-home session at \\nMyYogaTeacher online\\n.\\n\\n1. Tree Pose\\n\\nTree pose is an excellent pose for improving your balance and posture.\\nStand in Mountain pose with your feet hip distance apart. Keep your arms relaxed at your sides while you focus on an easy, steady breath. Transfer your body weight to your left foot, while softly bending your right knee, pulling it into your chest. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze forward. Once you’ve steadied your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.\\n\\n2. Warrior I Pose\\n\\nWarrior I is both lengthening and strengthening, giving your legs a workout while stretching your upper body.\\nStand in the center of your mat with your weight evenly balanced on both your feet. Step your right foot forward with your toes pointed toward the front of the mat. Angle your left (back) foot slightly. Bend your right knee at 90 degrees while keeping your left leg flexed and engaged. Inhale and lift your arms up toward the ceiling. Gently arch your back and lift your chest. You can keep your gaze facing forward, or look up toward your hands to further open your chest. Hold for 30-60 seconds and then repeat on the other side.\\n\\n3. Half-Moon Pose\\n\\nThis pose also improves your balance while strengthening your legs.\\nFrom the center of your mat, step your right foot forward. Drop your left hand to your side while reaching your right hand forward. Touch the tip of the mat with your right hand as you inhale and lift your left leg off the floor. Ground your right foot into the mat, and gently straighten your right leg. Lift and extend your left arm so that it is stretching up toward the ceiling, and lengthen your left leg as it extends toward the back of the room. Keep your head in a neutral position and your gaze facing forward. Hold for 3-4 breaths.\\n\\n4. Dancer’s Pose\\n\\nThe perfect pose for dancers, this posture works on your balance, focus, and alignment.\\nStand in the middle of your mat with your weight evenly balanced on both feet. Shift your weight onto your left foot, while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\\n\\n5. Downward Facing Dog Pose\\n\\nOne of the basic primary poses, Downward Facing Dog stretches your calves, hamstrings, and lower back.\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n6. Plank Pose\\n\\nFor incredible balance and core strength, try practicing Plank pose at least once every day.\\nStart with your hands and knees on the floor in tabletop position, with your hands placed shoulder-width apart. Engage your core and lift the backs of your thighs toward the ceiling until your body is positioned in a straight line from your heels through your crown. Tuck your tailbone and press down with your heels as you hold this pose for 30-60 seconds.\\n\\n7. Locust Pose\\n\\nLocust builds strength in your lower back and spine while stretching your core.\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\\n\\n8. Fixed Angle Pose\\n\\nRange of motion in your hips is important for dancing, and Fixed Angle pose stretches your hip muscles while relieving tension in your lower back.\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n9. Boat Pose\\n\\nAnother great posture for core strength, Boat pose works your abdominal muscles and improves your balance.\\nSit on your mat with your knees bent and your hands at your sides. Engage your core, and gently lift and straighten your legs and your arms together, forming your body into a “v” shape. Keep your gaze focused on a fixed point in front of you, your chest open and your spine straight. Hold for a few breaths.\\n\\n10. Corpse Pose\\n\\nWhile this pose may seem deceptively simple, it’s one of the most important yoga postures you can practice. Corpse pose will help you de-stress, relax, and fully integrate your yoga practice.\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n\\nFrequently Asked Questions about Yoga for Dancers\\n\\nHow is yoga good for dancers?\\nYoga is an excellent practice for dancers because it helps to improve flexibility, balance, and strength, which are all essential components of dance. Yoga postures are designed to work the entire body, and as a result, they can help dancers to develop the strength and stamina necessary to perform at their best. In addition to the physical benefits, yoga can also help dancers to reduce stress and anxiety, allowing them to focus more deeply on their performance.\\n\\nWhy is yoga good for dancers?\\nYoga is beneficial for dancers in many ways. One of the most significant advantages of practicing yoga is its ability to improve flexibility. Dancers need to be flexible to perform at their best, and yoga can help them achieve a greater range of motion in their movements. Additionally, yoga can improve balance, which is essential for dancers who must maintain precise alignment during their performances. Yoga can also help to prevent injuries and promote overall wellness, making it an excellent complement to any dancer's training regimen.\\n\\nHow to get started in yoga for dancers?\\nIf you're a dancer looking to incorporate yoga into your practice, there are several things you can do to get started. One of the best ways is to find a yoga teacher who has experience working with dancers. They will be able to tailor their instruction to your specific needs and goals. Additionally, you can look for yoga classes that focus on flexibility and balance, as these are areas that are particularly important for dancers. Finally, consider incorporating yoga into your warm-up or cool-down routine. This can be an excellent way to begin incorporating yoga into your dance practice and help you see the benefits of yoga firsthand.","html":"<p>If you’re a dancer then you already know — dancing requires the kind of full-body muscular control that’s much more involved than just being graceful on your feet. To be a good dancer, you need a high level of body awareness, muscle tone and flexibility. But that’s not all — dancing also requires control over your breathing to execute those delicate moves with ease.</p><p>If you’re looking to become a better dancer, or improve your existing skill set, yoga can help you gain more flexibility, strength, balance, and master your breathing. Yoga can also help improve your posture and alignment, and boost your concentration, awareness, and your well-being.</p><p></p><h2><strong>The Best Kind of Yoga for Dancers</strong></h2><p>Most dancers come to yoga with a preset level of flexibility most students don’t have. That’s why it’s important to take it slow if you’re just starting to practice yoga. It may be tempting to push too hard and overdo it. Like dancing, yoga poses require specific alignment — performing poses incorrectly can lead to injury.</p><p>Depending on your goals, there are multiple styles of yoga that may be right for you. For a flowing practice of yoga that often mimics dancing, Vinyasa yoga can help you gain more flexibility and movement that compliments your dance performance. Like Vinyasa, Power yoga can sometimes involve flowing movement, but it&#39;s a style more focused on building strength and balance.</p><p>Hatha, Iyengar, and Ashtanga yoga can also help improve your balance and posture, and these types of yoga typically involve some kind of breath work (or pranayama). If you need to unwind and destress while stretching sore and overworked muscles, Yin yoga or Restorative yoga can help you relax with gentle poses that are held for longer periods of time.</p><p></p><h2><strong>10 Effective Yoga Poses for Dancers</strong></h2><p>Of course, you can get started with some basic poses to help improve your dancing skills in the comfort of your own home. Try the poses below for a basic primer on dance-friendly yoga poses, or schedule an at-home session at <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher online</u></a>.</p><p></p><h3>1. Tree Pose</h3><img src=\"https://media.graphassets.com/resize=width:5640,height:3760/QPBOO0VYQfeailxMzheK\" alt=\"Tree pose\" title=\"Tree pose.JPG\" width=\"5640\" height=\"3760\" /><p>Tree pose is an excellent pose for improving your balance and posture.</p><p>Stand in Mountain pose with your feet hip distance apart. Keep your arms relaxed at your sides while you focus on an easy, steady breath. Transfer your body weight to your left foot, while softly bending your right knee, pulling it into your chest. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze forward. Once you’ve steadied your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.</p><p></p><h3>2. Warrior I Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/dO4fpyzTXSgUhUzS7L1G\" alt=\"Warrior I\" title=\"Warrior I.jpg\" width=\"7008\" height=\"4672\" /><p>Warrior I is both lengthening and strengthening, giving your legs a workout while stretching your upper body.</p><p>Stand in the center of your mat with your weight evenly balanced on both your feet. Step your right foot forward with your toes pointed toward the front of the mat. Angle your left (back) foot slightly. Bend your right knee at 90 degrees while keeping your left leg flexed and engaged. Inhale and lift your arms up toward the ceiling. Gently arch your back and lift your chest. You can keep your gaze facing forward, or look up toward your hands to further open your chest. Hold for 30-60 seconds and then repeat on the other side.</p><p></p><h3>3. Half-Moon Pose</h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/dSIyCvg1R4mVyENPDFZN\" alt=\"Half-Moon pose\" title=\"Half Moon.jpg\" width=\"6024\" height=\"4024\" /><p>This pose also improves your balance while strengthening your legs.</p><p>From the center of your mat, step your right foot forward. Drop your left hand to your side while reaching your right hand forward. Touch the tip of the mat with your right hand as you inhale and lift your left leg off the floor. Ground your right foot into the mat, and gently straighten your right leg. Lift and extend your left arm so that it is stretching up toward the ceiling, and lengthen your left leg as it extends toward the back of the room. Keep your head in a neutral position and your gaze facing forward. Hold for 3-4 breaths.</p><p></p><h3>4. Dancer’s Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/2GpSTFkFTBO31LdXrjRM\" alt=\"Dancer’s pose\" title=\"Dancer-s pose.jpg\" width=\"6000\" height=\"4000\" /><p>The perfect pose for dancers, this posture works on your balance, focus, and alignment.</p><p>Stand in the middle of your mat with your weight evenly balanced on both feet. Shift your weight onto your left foot, while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.</p><p></p><h3>5. Downward Facing Dog Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\"Downward Facing Dog\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>One of the basic primary poses, Downward Facing Dog stretches your calves, hamstrings, and lower back.</p><p>With your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p></p><h3>6. Plank Pose</h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/ruU2gCW1TdS93Qula7fy\" alt=\"Plank\" title=\"Plank (1).jpg\" width=\"6024\" height=\"4024\" /><p>For incredible balance and core strength, try practicing Plank pose at least once every day.</p><p>Start with your hands and knees on the floor in tabletop position, with your hands placed shoulder-width apart. Engage your core and lift the backs of your thighs toward the ceiling until your body is positioned in a straight line from your heels through your crown. Tuck your tailbone and press down with your heels as you hold this pose for 30-60 seconds.</p><p></p><h3>7. Locust Pose</h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/MEG6Guj7QjW9grULEX5U\" alt=\"Locust\" title=\"Locust (1) (1).jpg\" width=\"6024\" height=\"4024\" /><p>Locust builds strength in your lower back and spine while stretching your core.</p><p>Lie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.</p><p></p><h3>8. Fixed Angle Pose</h3><img src=\"https://media.graphassets.com/resize=width:922,height:674/GPy7ArH1R9ybxjoSfmbp\" alt=\"Fixed Angle pose\" title=\"Screenshot 2023-03-17 at 3.49.48 PM.png\" width=\"922\" height=\"674\" /><p>Range of motion in your hips is important for dancing, and Fixed Angle pose stretches your hip muscles while relieving tension in your lower back.</p><p>Sit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.</p><p></p><h3>9. Boat Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/hSjiV6eNQZyIaHYts5uV\" alt=\"Boat pose\" title=\"Boat.JPG\" width=\"6000\" height=\"4000\" /><p>Another great posture for core strength, Boat pose works your abdominal muscles and improves your balance.</p><p>Sit on your mat with your knees bent and your hands at your sides. Engage your core, and gently lift and straighten your legs and your arms together, forming your body into a “v” shape. Keep your gaze focused on a fixed point in front of you, your chest open and your spine straight. Hold for a few breaths.</p><p></p><h3>10. Corpse Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/9iPDHEgTBiZzMv4qSJwh\" alt=\"Corpse pose\" title=\"Corpse pose.JPG\" width=\"6000\" height=\"4000\" /><p>While this pose may seem deceptively simple, it’s one of the most important yoga postures you can practice. Corpse pose will help you de-stress, relax, and fully integrate your yoga practice.</p><p>Sit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.</p><p></p><h3>Frequently Asked Questions about Yoga for Dancers</h3><p></p><h4>How is yoga good for dancers?</h4><p>Yoga is an excellent practice for dancers because it helps to improve flexibility, balance, and strength, which are all essential components of dance. Yoga postures are designed to work the entire body, and as a result, they can help dancers to develop the strength and stamina necessary to perform at their best. In addition to the physical benefits, yoga can also help dancers to reduce stress and anxiety, allowing them to focus more deeply on their performance.</p><p></p><h4>Why is yoga good for dancers?</h4><p>Yoga is beneficial for dancers in many ways. One of the most significant advantages of practicing yoga is its ability to improve flexibility. Dancers need to be flexible to perform at their best, and yoga can help them achieve a greater range of motion in their movements. Additionally, yoga can improve balance, which is essential for dancers who must maintain precise alignment during their performances. Yoga can also help to prevent injuries and promote overall wellness, making it an excellent complement to any dancer&#39;s training regimen.</p><p></p><h4>How to get started in yoga for dancers?</h4><p>If you&#39;re a dancer looking to incorporate yoga into your practice, there are several things you can do to get started. One of the best ways is to find a yoga teacher who has experience working with dancers. They will be able to tailor their instruction to your specific needs and goals. Additionally, you can look for yoga classes that focus on flexibility and balance, as these are areas that are particularly important for dancers. Finally, consider incorporating yoga into your warm-up or cool-down routine. This can be an excellent way to begin incorporating yoga into your dance practice and help you see the benefits of yoga firsthand.</p>"},"category":["yoga_poses"]}]},{"status":"success","post":[{"id":"clda2r496083c0ak7xfyb3sqr","slug":"beginners-guide-to-shakti-yoga","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"What is Shakti Yoga? Beginner’s Guide to Shakti Yoga","createdAt":"2023-01-24T10:08:22.599414+00:00","coverUrl":"j6pbujfzshx7tpqftipc.jpg","content":{"text":"Maybe you’ve seen it offered at your local yoga studio or online, but you haven’t tried it because you’re not quite sure what it is. Shakti yoga, or Shakti yoga flow, is a dynamic, energizing form of yoga that isn’t as commonly known as other types of yoga — like Kundalini, Vinyasa, Flow, or Power yoga.\\nIt can be intimidating to learn a new kind of yoga you’re unfamiliar with, but if you’ve never given Shakti yoga a try, we recommend giving it a chance. Shakti yoga not only increases your energy levels, but it also improves your awareness, focus, and awakens your inner god or goddess. We’ve put together a beginner’s guide to help you know what to expect from your first class, and the benefits that come from this powerful practice. \n\\nOrigin of Shakti Yoga\\n\\nThe root of Shakti yoga lies in Hinduism, where Shakti is revered as a female goddess that embodies divine feminine power, known as The Great Divine Mother. We can think of Shakti as a goddess, but to gain a deeper understanding of the power of Shakti, it’s helpful to consider her as an essence that lives inside all of us — regardless of our gender identity. \n\\nShakti is formless and yet can take on any form — different goddesses, energies and personalities — and she can activate other Hindu gods. Think of Shakti as a limitless, boundless energy that can be called upon through mantras, chants, breath work, meditations, and yogic movement. Her energy lives coiled at the base of your spine, and you can gain access to it through Shakti yoga flow.\\n\\nWhat is Shakti Yoga?\\n\\nParticipating in Shakti yoga can awaken this energy and move it up your spine, channeling it through your chakras. Like a Vinyasa class, Shakti yoga utilizes dynamic, flowing movement in a yogic dance that facilitates the build-up of your Shakti energy and releases it throughout your chakras and your body.\\nWhile Shakti yoga classes may vary depending on your instructor and the structure of the class, generally you can expect flowing movement that is rooted in spirituality and connected to your breath. Shakti yoga also commonly utilizes specific chants designed to encourage the movement of this powerful energy flow. \\n\\nWhat are the Benefits of Shakti Yoga?\\n\\nSo, how does the channeling and release of Shakti energy benefit you as the practitioner? There are many ways in which Shakti yoga can bring a welcome dose of feminine vitality to your daily life. \n\\nOn a spiritual level, when you take a Shakti yoga class, you can expect to come away with an increased felt sense of vibrancy in your being. Your consciousness will be enlivened and you’ll feel a greater connection with your body, your spirit, and all living things.\n\\nShakti yoga also increases your energy reserves. If you’ve been feeling tired, depressed, and like your internal battery is running low, a Shakti yoga session can animate you physically, emotionally, and mentally. It can improve your circulation, recharge your nervous system, build strength and flexibility, and increase your sense of self-awareness. \n\\nSince the goal of Shakti yoga is to awaken this powerful energy, you may come away feeling like the goddess herself, as you’ve taken on her all-encompassing and healing spirit within your own body. If this sounds amazing, that’s because it is — Shakti energy can make you feel as if you are buzzing with vitality and like you’re glowing with endless light.\n\\nShakti Yoga Routine\\n\\nA typical Shakti yoga session utilizes the same kinds of Hatha yoga poses you’d find in a Vinyasa or Power yoga class. Since this type of yoga is meant to invigorate your body and soul, expect standing and strength building poses that may be somewhat challenging. Asanas like Warrior I, II and III, Dancer’s pose, Sun Salutations, Plank, Downward-Facing Dog and Upward Facing Dog are a few common poses in most Shakti yoga classes.\\nEach pose will be linked together with dynamic movement in conjunction with your breath. While performing Shakti yoga, continuous chanting — or mantras — harnesses your kundalini energy and channels it up your spine and through your chakras. If you already have experience practicing Hatha yoga, the poses will feel familiar to you, and if you’ve been to a Vinyasa or Flow yoga class, the Shakti movement will provide a similar experience. Don’t worry if you stumble a bit with some of the chants — as you repeat them throughout the class, you’ll become accustomed to the Sanskrit words, even if they feel a little foreign at first.\n\\n5 Beginner Shakti Yoga Poses :\\n\\nYou don’t have to wait for the next Shakti class to show up on your yoga studio’s schedule. You can start practicing this divine form of yoga at home by performing the poses below in a flowing manner.\\n\\n1. Sun Salutation Pose\n\\n\\nStart by standing at the top of your mat in Mountain pose with your hands in prayer position. Inhale deeply and sweep your arms above your head into Upward Salute. Exhale and fold forward into Standing Forward Bend. Inhale and lengthen your spine as you shift into Extended Forward Fold. Exhale, bend your knees, step backward with your right leg to perform a lunge. \\nInhale, plant your palms on the mat, and step your left leg back to join your right leg in High Plank pose. Exhale and sink into Low Plank, or Chaturanga Dandansana. You can modify this to Four-Limbed Staff pose if needed. Inhale and dynamically flow into Upward Facing Dog. On your next exhale, lift your hips into Downward Facing Dog. \n\\nInhale and step your right foot forward to perform a lunge on the opposite side. As you exhale, step forward into Standing Forward Fold. Return to Mountain pose by inhaling and rolling yourself upward to standing position, one vertebrae at a time. Press your palms together in prayer position to finish the sequence. Repeat at least 2 more times. \n\\n2. Dancer’s Pose\n\\n\\nStand in the middle of your mat with your weight evenly balanced on both feet. Shift your weight onto your left foot, while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. For better balance, keep your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\n\\n3. Warrior I Pose\\n\\n\\nStart in Downward Facing Dog and step your right foot forward. Keep your toes angled toward the front of the mat, and your front leg knee bent at 90 degrees, while strongly engaging your back leg. Your back foot should be slightly angled. Inhale and bring your arms to either prayer position, or in an Upward Salute position above your head. Extend the front side of your body allowing your back to softly bend. Stay here for five to ten breaths.\n\\n4. Warrior II Pose\\n\\n\\nStep your right foot forward on the mat with your toes pointed forward and your right knee bent. You left foot will stay behind you, parallel to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.\n\\n5. Warrior III Pose\\n\\n\\nStart in Mountain pose, with your feet hip distance apart. Step your left foot back, turned at a 45 degree angle, and bend your right knee, keeping your right foot pointing forward at a 90 degree angle. Your torso and pelvis should be squared with the front of your mat. Shift your weight to your right (front) foot, lifting your left (back) leg off the ground, extending it straight back behind you, and straightening your right leg. \\nKeep your standing knee slightly bent and avoid locking it. Extend your arms forward above your head, so that your entire body is positioned in a straight line, parallel to the floor. Engage your core, extend your body from your fingertips to the toes of your lifted foot, and focus your gaze on the floor in front of you. Hold for a few breaths and repeat on the other side.\\n\n\\n2 Powerful Shakti Yoga Mantras :\\n\\nTo deepen your Shakti yoga practice, try incorporating mantras with your routine. Even if you don’t know the meaning of every word, the sounds and syllables are designed to awaken your Shakti energy. Repeat as often as you can during your practice.\n\\n1. Adi Shakti Mantra\\n\\nAdi shakti, adi shakti, adi shakti, namo namo\\nSarab Shakti, Sarab Shakti, Sarab Shakti, namo namo\\nPritham bhagvati, pritham bhagvati, pritham bhagvati, namo namo\\nKundalini mata Shakti, mata Shakti, namo namo\\n\n\\nTranslation:\\n\n\\nI bow to the primal power\\nI bow to the all-encompassing power\\nI bow to the creative power at the beginning\\nI bow to the divine mother of all peace\\n\n\\n2. Maha Shakti Mantra\\n\\nYa devi sarva bhuteshu\\nShakti rupena samsthita\\nNamastasyai namastasyai namastasyai namo namaha\\nYa devi sarva bhuteshu\\nChetanetyabhidhiyate\\nNamastasyai namastasyai namastasyai namo namaha\n\\nTranslation:\\n\n\\nOh Goddess, who lives within everything in the form of power,\\nSalutations to you, salutations to you, salutations to you\\nOh Goddess, whom we name with the word awareness,\\nSalutations to you, salutations to you.","html":"<p>Maybe you’ve seen it offered at your local yoga studio or online, but you haven’t tried it because you’re not quite sure what it is. Shakti yoga, or Shakti yoga flow, is a dynamic, energizing form of yoga that isn’t as commonly known as other types of yoga — like Kundalini, Vinyasa, Flow, or Power yoga.</p><p>It can be intimidating to learn a new kind of yoga you’re unfamiliar with, but if you’ve never given Shakti yoga a try, we recommend giving it a chance. Shakti yoga not only increases your energy levels, but it also improves your awareness, focus, and awakens your inner god or goddess. We’ve put together a beginner’s guide to help you know what to expect from your first class, and the benefits that come from this powerful practice. <br></p><h2><strong>Origin of Shakti Yoga</strong></h2><p></p><p>The root of Shakti yoga lies in Hinduism, where Shakti is revered as a female goddess that embodies divine feminine power, known as The Great Divine Mother. We can think of Shakti as a goddess, but to gain a deeper understanding of the power of Shakti, it’s helpful to consider her as an essence that lives inside all of us — regardless of our gender identity. <br></p><p>Shakti is formless and yet can take on any form — different goddesses, energies and personalities — and she can activate other Hindu gods. Think of Shakti as a limitless, boundless energy that can be called upon through mantras, chants, breath work, meditations, and yogic movement. Her energy lives coiled at the base of your spine, and you can gain access to it through Shakti yoga flow.</p><p></p><h2><strong>What is Shakti Yoga?</strong></h2><p></p><p>Participating in Shakti yoga can awaken this energy and move it up your spine, channeling it through your chakras. Like a Vinyasa class, Shakti yoga utilizes dynamic, flowing movement in a yogic dance that facilitates the build-up of your Shakti energy and releases it throughout your chakras and your body.</p><p>While Shakti yoga classes may vary depending on your instructor and the structure of the class, generally you can expect flowing movement that is rooted in spirituality and connected to your breath. Shakti yoga also commonly utilizes specific chants designed to encourage the movement of this powerful energy flow. </p><p></p><h2><strong>What are the Benefits of Shakti Yoga?</strong></h2><p></p><p>So, how does the channeling and release of Shakti energy benefit you as the practitioner? There are many ways in which Shakti yoga can bring a welcome dose of feminine vitality to your daily life. <br></p><p>On a spiritual level, when you take a Shakti yoga class, you can expect to come away with an increased felt sense of vibrancy in your being. Your consciousness will be enlivened and you’ll feel a greater connection with your body, your spirit, and all living things.<br></p><p>Shakti yoga also increases your energy reserves. If you’ve been feeling tired, depressed, and like your internal battery is running low, a Shakti yoga session can animate you physically, emotionally, and mentally. It can improve your circulation, recharge your nervous system, build strength and flexibility, and increase your sense of self-awareness. <br></p><p>Since the goal of Shakti yoga is to awaken this powerful energy, you may come away feeling like the goddess herself, as you’ve taken on her all-encompassing and healing spirit within your own body. If this sounds amazing, that’s because it is — Shakti energy can make you feel as if you are buzzing with vitality and like you’re glowing with endless light.<br></p><h2><strong>Shakti Yoga Routine</strong></h2><p></p><p>A typical Shakti yoga session utilizes the same kinds of Hatha yoga poses you’d find in a Vinyasa or Power yoga class. Since this type of yoga is meant to invigorate your body and soul, expect standing and strength building poses that may be somewhat challenging. Asanas like Warrior I, II and III, Dancer’s pose, Sun Salutations, Plank, Downward-Facing Dog and Upward Facing Dog are a few common poses in most Shakti yoga classes.</p><p>Each pose will be linked together with dynamic movement in conjunction with your breath. While performing Shakti yoga, continuous chanting — or mantras — harnesses your kundalini energy and channels it up your spine and through your chakras. If you already have experience practicing Hatha yoga, the poses will feel familiar to you, and if you’ve been to a Vinyasa or Flow yoga class, the Shakti movement will provide a similar experience. Don’t worry if you stumble a bit with some of the chants — as you repeat them throughout the class, you’ll become accustomed to the Sanskrit words, even if they feel a little foreign at first.<br></p><h2><strong>5 Beginner Shakti Yoga Poses :</strong></h2><p></p><p>You don’t have to wait for the next Shakti class to show up on your yoga studio’s schedule. You can start practicing this divine form of yoga at home by performing the poses below in a flowing manner.</p><p></p><h3>1. Sun Salutation Pose<br></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/gGTf8evVSIKZBJWnsC7B\" alt=\"Sun Salutation Pose\" title=\"1. Sun Salutation.jpg\" width=\"3504\" height=\"2336\" /><p>Start by standing at the top of your mat in Mountain pose with your hands in prayer position. Inhale deeply and sweep your arms above your head into Upward Salute. Exhale and fold forward into Standing Forward Bend. Inhale and lengthen your spine as you shift into Extended Forward Fold. Exhale, bend your knees, step backward with your right leg to perform a lunge. </p><p>Inhale, plant your palms on the mat, and step your left leg back to join your right leg in High Plank pose. Exhale and sink into Low Plank, or Chaturanga Dandansana. You can modify this to Four-Limbed Staff pose if needed. Inhale and dynamically flow into Upward Facing Dog. On your next exhale, lift your hips into Downward Facing Dog. <br></p><p>Inhale and step your right foot forward to perform a lunge on the opposite side. As you exhale, step forward into Standing Forward Fold. Return to Mountain pose by inhaling and rolling yourself upward to standing position, one vertebrae at a time. Press your palms together in prayer position to finish the sequence. Repeat at least 2 more times. <br></p><h3>2. Dancer’s Pose<br></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/CZSuREjeSiQTbeANZrlQ\" alt=\"Dancer’s Pose\" title=\"2 Natarajasana (dancer_s pose).jpg\" width=\"3504\" height=\"2336\" /><p>Stand in the middle of your mat with your weight evenly balanced on both feet. Shift your weight onto your left foot, while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. For better balance, keep your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.<br></p><h3>3. Warrior I Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/r1CkKYANRWU7UaZPNakQ\" alt=\"Warrior I Pose\" title=\"3. Virabhadrasana I (warrior I).jpg\" width=\"3000\" height=\"2000\" /><p>Start in Downward Facing Dog and step your right foot forward. Keep your toes angled toward the front of the mat, and your front leg knee bent at 90 degrees, while strongly engaging your back leg. Your back foot should be slightly angled. Inhale and bring your arms to either prayer position, or in an Upward Salute position above your head. Extend the front side of your body allowing your back to softly bend. Stay here for five to ten breaths.<br></p><h3>4. Warrior II Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/NbwQVkzRby0QIHAm7QEg\" alt=\"Warrior II Pose\" title=\"4 Virabhadrasana II (Warrior II).jpg\" width=\"3504\" height=\"2336\" /><p>Step your right foot forward on the mat with your toes pointed forward and your right knee bent. You left foot will stay behind you, parallel to the mat. Keep your hips squared and arms stretched over your front and rear legs, distributing your weight evenly between both legs. Stay in this pose for 5-6 breaths.<br></p><h3>5. Warrior III Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/2155PzpUQnGOfhznHYxD\" alt=\"Warrior III Pose\" title=\"5. Virabhadrasana III (Warrior III).jpg\" width=\"3000\" height=\"2000\" /><p>Start in Mountain pose, with your feet hip distance apart. Step your left foot back, turned at a 45 degree angle, and bend your right knee, keeping your right foot pointing forward at a 90 degree angle. Your torso and pelvis should be squared with the front of your mat. Shift your weight to your right (front) foot, lifting your left (back) leg off the ground, extending it straight back behind you, and straightening your right leg. </p><p>Keep your standing knee slightly bent and avoid locking it. Extend your arms forward above your head, so that your entire body is positioned in a straight line, parallel to the floor. Engage your core, extend your body from your fingertips to the toes of your lifted foot, and focus your gaze on the floor in front of you. Hold for a few breaths and repeat on the other side.</p><p><br></p><h2><strong>2 Powerful Shakti Yoga Mantras :</strong></h2><p></p><p>To deepen your Shakti yoga practice, try incorporating mantras with your routine. Even if you don’t know the meaning of every word, the sounds and syllables are designed to awaken your Shakti energy. Repeat as often as you can during your practice.<br></p><h3>1. Adi Shakti Mantra</h3><p></p><p>Adi shakti, adi shakti, adi shakti, namo namo</p><p>Sarab Shakti, Sarab Shakti, Sarab Shakti, namo namo</p><p>Pritham bhagvati, pritham bhagvati, pritham bhagvati, namo namo</p><p>Kundalini mata Shakti, mata Shakti, namo namo</p><p><br></p><p><strong>Translation:</strong><br></p><p>I bow to the primal power</p><p>I bow to the all-encompassing power</p><p>I bow to the creative power at the beginning</p><p>I bow to the divine mother of all peace</p><p><br></p><h3>2. Maha Shakti Mantra</h3><p></p><p>Ya devi sarva bhuteshu</p><p>Shakti rupena samsthita</p><p>Namastasyai namastasyai namastasyai namo namaha</p><p>Ya devi sarva bhuteshu</p><p>Chetanetyabhidhiyate</p><p>Namastasyai namastasyai namastasyai namo namaha<br></p><p><strong>Translation:</strong><br></p><p>Oh Goddess, who lives within everything in the form of power,</p><p>Salutations to you, salutations to you, salutations to you</p><p>Oh Goddess, whom we name with the word awareness,</p><p>Salutations to you, salutations to you.</p>"},"category":[]}]},{"status":"success","post":[{"id":"clct29qar2mln09k7b9xhmih5","slug":"8-yoga-poses-for-psoas-pain-relief","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Psoas Pain Relief","createdAt":"2023-01-12T12:22:46.336259+00:00","coverUrl":"fitbgltpzxzyqblmzhjg.jpg","content":{"text":"Possibly the most integral muscle group in your entire body, the psoas governs the central functioning of your core. Without it, you wouldn’t be able to move properly, walk, stand, or do much of anything, because the muscles in this group also attach your legs to your spine.\\n\\nIssues with your psoas can be deeply painful, and it’s a difficult area to massage. The psoas major, psoas minor, and iliacus combined make up your iliopsoas, commonly referred as simply the psoas. And when the psoas is unhappy, it can cause symptoms with a range of severity, from slightly uncomfortable to totally debilitating, like difficulty walking or standing upright, lower back pain, and pelvic pain. \n\\nAthletic injuries, prolonged periods of sitting and surgery can affect the health of your psoas, and if you’re experiencing a tight and shortened psoas, it’s likely you’re also suffering from weakness and pain. You can relieve your symptoms and fully recover from psoas issues by stretching and strengthening this important muscle group with yoga. \n\\nHow to Relieve Psoas Pain\\n\\nPsoas pain can affect the entire structure of your body, causing adjoining muscles to become overworked and your posture to become off-kilter, leading to widespread chronic pain. Yoga can help correct issues with your psoas and get you back to feeling balanced again. By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness.\\n\\nIt’s important to also strengthen the psoas to enable your body to function properly. A weak psoas can put enormous strain on your surrounding muscles and joints, and a strong core is essential for your physical health. By lengthening and strengthening your psoas at the same time, you can correct issues and reduce pain.\n\\nIf you’re suffering from a tight or weak psoas, try practicing the yoga poses below on a regular basis to start the healing process.\n\\n8 Yoga Poses for Psoas Pain Relief\\n\n\\n1. Low Lunge Pose\\n\\nLow Lunge is an easy pose to start lengthening your psoas muscles, and you can adjust this position to stretch as deeply as you feel comfortable.\\nFrom a kneeling position, start by bringing your left foot forward and bending your left leg at the knee. Inhale while reaching your arms over your head, keeping them parallel with the sides of your head. Allow your chest to expand and lengthen your spine. Remember to keep your chin level and your gaze focused straight ahead. Repeat on the other side.\\n \\n2.  Tree Pose\\n\\nTree pose strengthens and stretches your psoas muscles by isolating the area building strength through balance.\\nStand in Mountain pose and place your feet hip distance apart, arms relaxed at your sides. Gently shift your body weight to your left foot and bending your right knee, lifting it upward. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze facing forward. Give yourself a moment to steady your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.\\n \\n3. Boat Pose\\n\\nOne of the best asanas for your core, Boat pose strengthens your abdominal muscles for better balance and posture.\\nStart by sitting with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced. Inhale, engage your core, and exhale as you lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\\n \\n4. Knee-To-Chest Pose\\n\\nWhen your psoas is in pain and walking or standing upright feels difficult, Knee-To-Chest pose offers a supine stretch that can relieve your symptoms.\\nLie down flat on your back with your arms at your sides. Inhale, and then as you exhale, bring your right knee to your chest. Thoughtfully extend and stretch your left leg until you feel the tension begin to release from your abs and inside your hip. As you hug your knee to your chest, remember to breathe and focus on allowing your core to fully relax. Hold for 30-60 seconds and repeat on the other side.\\n \\n5. Dancer’s Pose\\n\\nLike Tree pose, Dancer’s pose works to strengthen your psoas through balance, with a deep stretch that lengthens all of the muscles in the front side of your torso. \\nStand in the middle of your mat with your weight evenly balanced on both feet. Transfer your weight onto your left foot while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. You can deepen the stretch by creating some resistance — simply push outward with your right foot while pulling in with your right hand. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\\n \\n6. Supported Bridge Pose\\n\\nSupported Bridge pose uses a yoga block to both support your weight and lengthen the muscles in your core and inside your hips.\\nStart by lying on your back with your knees bent and a yoga block placed nearby. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward.  Take your yoga block and place underneath your lower back, supporting your weight and providing a deep stretch to the frontside of your pelvis. Stay in the pose for 30-60 seconds.\\n \\n7. Reclining Hero’s Pose\\n\\nBy modifying Hero’s pose to a reclining position, you can gently lengthen your psoas and stretch your quad muscles.\\nKneel on your yoga mat and rest your buttocks on the backs of your heels. Sit with your spine straight and inhale, and as you exhale, begin to gently lower your torso to the floor. You can move slowly, lowering yourself onto your back one vertebrae at a time. Rest your hands on your chest or reach your arms above your head to increase the stretch. Once your are resting on your back, you can also bring your focus to your hips and allow them to rise slightly upward for a greater stretch in your psoas minor.\\n \\n8. Cobra Pose\\n\\nCobra pose lengthens your abdominal muscles and releases tension in your lower back.\\nLie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Make sure to gaze upward and press your hips into the mat to target your psoas. Hold this position for a few breaths and then rest.","html":"<p>Possibly the most integral muscle group in your entire body, the psoas governs the central functioning of your core. Without it, you wouldn’t be able to move properly, walk, stand, or do much of anything, because the muscles in this group also attach your legs to your spine.</p><p></p><p>Issues with your psoas can be deeply painful, and it’s a difficult area to massage. The psoas major, psoas minor, and iliacus combined make up your iliopsoas, commonly referred as simply the psoas. And when the psoas is unhappy, it can cause symptoms with a range of severity, from slightly uncomfortable to totally debilitating, like difficulty walking or standing upright, lower back pain, and pelvic pain. <br></p><p>Athletic injuries, prolonged periods of sitting and surgery can affect the health of your psoas, and if you’re experiencing a tight and shortened psoas, it’s likely you’re also suffering from weakness and pain. You can relieve your symptoms and fully recover from psoas issues by stretching and strengthening this important muscle group with yoga. <br></p><h3><strong>How to Relieve Psoas Pain</strong></h3><p></p><p>Psoas pain can affect the entire structure of your body, causing adjoining muscles to become overworked and your posture to become off-kilter, leading to widespread chronic pain. Yoga can help correct issues with your psoas and get you back to feeling balanced again. By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness.</p><p></p><p>It’s important to also strengthen the psoas to enable your body to function properly. A weak psoas can put enormous strain on your surrounding muscles and joints, and a strong core is essential for your physical health. By lengthening and strengthening your psoas at the same time, you can correct issues and reduce pain.<br></p><p>If you’re suffering from a tight or weak psoas, try practicing the yoga poses below on a regular basis to start the healing process.<br></p><h3><strong>8 Yoga Poses for Psoas Pain Relief</strong><br></h3><h4>1. Low Lunge Pose</h4><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\" alt=\"Low Lunge Pose\" title=\"01 Low Lunge (Anjaneyasana).JPG\" width=\"7008\" height=\"4672\" /><p>Low Lunge is an easy pose to start lengthening your psoas muscles, and you can adjust this position to stretch as deeply as you feel comfortable.</p><p>From a kneeling position, start by bringing your left foot forward and bending your left leg at the knee. Inhale while reaching your arms over your head, keeping them parallel with the sides of your head. Allow your chest to expand and lengthen your spine. Remember to keep your chin level and your gaze focused straight ahead. Repeat on the other side.</p><p> </p><h4>2.  Tree Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/SK9IWpsUQBu1adXvmCP5\" alt=\"Tree Pose\" title=\"02 Vrksasana (tree Pose).jpg\" width=\"3000\" height=\"2000\" /><p>Tree pose strengthens and stretches your psoas muscles by isolating the area building strength through balance.</p><p>Stand in Mountain pose and place your feet hip distance apart, arms relaxed at your sides. Gently shift your body weight to your left foot and bending your right knee, lifting it upward. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze facing forward. Give yourself a moment to steady your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.</p><p> </p><h4>3. Boat Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/6v2xARmoT5imU2bgKFFy\" alt=\"Boat Pose\" title=\"03 Navasana (Boat Pose).jpg\" width=\"3000\" height=\"2000\" /><p>One of the best asanas for your core, Boat pose strengthens your abdominal muscles for better balance and posture.</p><p>Start by sitting with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced. Inhale, engage your core, and exhale as you lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.</p><p> </p><h4>4. Knee-To-Chest Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/UxE285Q728NK1JTj5LA1\" alt=\"Knee-To-Chest Pose\" title=\"04 Knees to Chest.jpg\" width=\"3000\" height=\"2000\" /><p>When your psoas is in pain and walking or standing upright feels difficult, Knee-To-Chest pose offers a supine stretch that can relieve your symptoms.</p><p>Lie down flat on your back with your arms at your sides. Inhale, and then as you exhale, bring your right knee to your chest. Thoughtfully extend and stretch your left leg until you feel the tension begin to release from your abs and inside your hip. As you hug your knee to your chest, remember to breathe and focus on allowing your core to fully relax. Hold for 30-60 seconds and repeat on the other side.</p><p> </p><h4>5. Dancer’s Pose</h4><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/Fh367PYSSESFimoTsBjN\" alt=\"Dancer’s Pose\" title=\"05. Natarajasana (Dancer_s Pose).jpg\" width=\"3504\" height=\"2336\" /><p>Like Tree pose, Dancer’s pose works to strengthen your psoas through balance, with a deep stretch that lengthens all of the muscles in the front side of your torso. </p><p>Stand in the middle of your mat with your weight evenly balanced on both feet. Transfer your weight onto your left foot while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. You can deepen the stretch by creating some resistance — simply push outward with your right foot while pulling in with your right hand. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.</p><p> </p><h4>6. Supported Bridge Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/7BPZCGS2SD69YiJOHwLx\" alt=\"Supported Bridge Pose\" title=\"06 Setubandhasana (Bridge Pose).jpg\" width=\"3000\" height=\"2000\" /><p>Supported Bridge pose uses a yoga block to both support your weight and lengthen the muscles in your core and inside your hips.</p><p>Start by lying on your back with your knees bent and a yoga block placed nearby. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward.  Take your yoga block and place underneath your lower back, supporting your weight and providing a deep stretch to the frontside of your pelvis. Stay in the pose for 30-60 seconds.</p><p> </p><h4>7. Reclining Hero’s Pose</h4><img src=\"https://media.graphassets.com/resize=width:612,height:408/v2QgtCxTRiCXvH49HqB4\" alt=\"Reclining Hero’s Pose\" title=\"istockphoto-639101734-612x612.jpg\" width=\"612\" height=\"408\" /><p>By modifying Hero’s pose to a reclining position, you can gently lengthen your psoas and stretch your quad muscles.</p><p>Kneel on your yoga mat and rest your buttocks on the backs of your heels. Sit with your spine straight and inhale, and as you exhale, begin to gently lower your torso to the floor. You can move slowly, lowering yourself onto your back one vertebrae at a time. Rest your hands on your chest or reach your arms above your head to increase the stretch. Once your are resting on your back, you can also bring your focus to your hips and allow them to rise slightly upward for a greater stretch in your psoas minor.</p><p> </p><h4>8. Cobra Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/JJbjt0HFS1udbOqo969i\" alt=\"Cobra Pose\" title=\"08 Bhujangasana (Cobra Pose).jpg\" width=\"3000\" height=\"2000\" /><p>Cobra pose lengthens your abdominal muscles and releases tension in your lower back.</p><p>Lie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Make sure to gaze upward and press your hips into the mat to target your psoas. Hold this position for a few breaths and then rest.</p>"},"category":[]}]}],"workshop":[],"slug_name":"natarajasana","asana_navigation":[{"link":"#main-title","section":"Natarajasana (Dancer Pose)"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Natarajasana (Dancer Pose)"},{"link":"#how-to-practice","section":"Natarajasana (Dancer Pose) Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"Natarajasana (Dancer Pose) Workshops"},{"link":"#dhanurasana-articles","section":"Natarajasana (Dancer Pose) Articles"}],"faq_helmet":[{"@type":"Question","name":"What is dancer pose good for?\n","acceptedAnswer":{"@type":"Answer","text":"Dancer Pose improves postural awareness, proprioception (the capacity to detect your body's location and movement in space), body awareness, balance, and focus. It can help you feel more energized, fight fatigue, and gain confidence. It strengthens your core and back muscles while stretching your chest and shoulders."}},{"@type":"Question","name":"What does Nataraja represent?\n","acceptedAnswer":{"@type":"Answer","text":"Nataraja, also known as Lord of the Dance, is depicted as a yoga pose to pay tributes and respect to Nataraja (Lord Shiva.)In the Nataraja (Nataraj) sculpture, Shiva is shown as the source of all movement throughout the cosmos, represented by the arch of flames. The dancer position is intended to liberate people from their illusions about \"self\" and the physical environment."}},{"@type":"Question","name":"What is the king dancer pose? \n","acceptedAnswer":{"@type":"Answer","text":"King dancer pose and Natarajasana are various names of the same yoga asana."}},{"@type":"Question","name":"What are the benefits of Natarajasana? \n","acceptedAnswer":{"@type":"Answer","text":"Natarajasana enhances your capacity to concentrate and focus. You will learn to focus your thoughts by maintaining calm energy while balancing and back-bending, and this will help you maintain your elegance and grace in everyday situations."}},{"@type":"Question","name":"What does Dancer Pose Yoga mean? ","acceptedAnswer":{"@type":"Answer","text":"Dancer pose yoga is a modern yoga exercise that involves standing, balance, and backbending. It is based on a stance from the Bharatnatyam ancient Indian dance form, represented as temple statues in Chidambaram's Nataraja Temple."}},{"@type":"Question","name":"What are the different types of dancer pose variations?\n","acceptedAnswer":{"@type":"Answer","text":"The dancer pose is the ultimate advanced version of a standing backbend, so there are no advanced level poses after the dancer pose. But, you can deepen this pose by combining dancer pose in your backbend yoga flow practice, to burn more calories and gain more flexibility. 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