Lord of the Dance Pose, or Natarajasana - also known as Dancer Pose - is a typical Vata stimulating pose which means it makes it easier for us to gather and organize thoughts and express them creatively in a desired manner. Our mind becomes clear and our imagination unleashed. The Lord of the Dance Pose also possesses physical benefits, namely it increases the flexibility of the spine, extends the chest as well as stretches the leg muscles like the psoas, the hamstrings and the quadriceps. Letting more air into the lungs, it encourages healthy breathing patterns.
1.) Begin standing in Mountain Pose.
2.) Keeping your right leg strong and balanced, lift up your left leg and with your left outreached hand grasp your left foot from the inside. Hold your left leg. Lift your right arm straight to the ceiling.
3.) Begin to lift your left leg behind you, pulling it ever so slightly with your left arm. As you do so, lift your chest, squaring your hips.
4.) Use the resistance of your leg pulling against your arms to establish a straight line along the legs. Hold this position for up to 30 seconds.
5.) To release, simply let go of your leg and release it back down to the mat to Mountain Pose.
Lord of the Dance Pose greatly increases the flexibility of the spine as well as improving its mobility accordingly.
Lord of the Dance Pose stretches multiple muscles of the leg including the psoas, the hamstrings and the quadriceps. It makes them beautifully long and lean, which makes this pose a perfect counter pose after a strength or a cardio workout.
Lord of the Dance Pose is a so - called “heart opener” which means that by creating more space in the chest for the lungs to catch more air, it facilitates breathing hence, calms us down.
Being a gracious and elegant Vata - stimulating pose, the Lord of the Dance Pose helps us organize our thoughts and express them in an articulate, well put out manner with a better choice of words. Moreover, it opens us to new ideas and perspectives with which we might come up unexpectedly.
The Mermaid Variation of the Lord of the Dance Pose lets the practitioner open their chest, their shoulders as well as their hips more. To do it, starting from the standardLord of the Dance Pose, bend the knee of the lifted leg even more so that the shin forms a 45 degree angle with the thigh, foot lengthened, toes pointing at the head. Keep it that way. Let go of the ankle, bend the arm at the elbow and place it behind the toes of the lifted foot, the hand reaching behind the head. Reach back behind the head with the second arm, bending it at the elbow so that the fingers of the hands can intertwine, making the variation complete.
If you are still getting there with your Lord of the Dance Pose, this variation can serve as a perfect preparation pose before achieving the full one. Before proceeding with Step 2 and further on from the Lord of the Dance Pose, place a chair in front of you so that you can grab on it with the hand of the front arm and proceed further with the steps. Adjust the level of the stretch and the opening to your own comfort and means.