Natarajasana ~ Dancer Pose

Published on March 27, 2015 by in Yoga Poses

Janná chose this pose because she  love’s the heart opening, rooting, and expansive energy that Natarajasana offers.

Janná Giles - Natarajasana

Here are step by step instructions from Janná on how to move mindfully into Natarajasana.

Start standing in Tadasana (Mountain Pose).

Exhale to root through the souls of your feet feeling apana vayu; downward moving Prana.

Inhale, shift your weight onto your right foot, as you bend the left knee, and draw your left heel toward your left buttock.

Exhale to ground down. Touch your left hand to your heart center as a reminder that everything is breathe initiated.

As you inhale, reach the left hand forward and out to the side keeping the thumb up. Capture the left inner arch of your left foot

Exhale, feel samana vayu coiling in at the core and lengthening your lower back, activating Uddiyana Bandha.

Inhale, as your left shin and foot stretch up and back behind you, radiate your right finger tips and arm forward.

Continue to breathe in the asana for 3 more slow breaths.

Exhale to root into the Earth.

Inhale to raise your heart back above your hips.

Exhale and release the foot, and slowly place the left foot back onto the Earth.

Repeat for the same number of breaths on the second side.

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