Natarajasana | Koning van de Dans Houding | Lord of the Dance Pose

  • Chest opener

  • Shoulder stretch

  • Quadriceps stretch

  • Abdominal muscle stretch

  • Hip opener

  • Strengthens back, legs and ankles

  • Improves balance

  • Improves concentration

 

Contraindications
  • Knee, hip, shoulder, back and neck injuries

GETTING INTO THE POSE
  • From tadasana spread the toes and put the weight on the right leg.

  • Bend your left leg and grab hold of your knee.

  • Pull up your kneecap of the right leg and feel your thigh muscles tighten.

  • Keep your hips parallel to the floor and grab the left ankle with your left hand.

  • Bring the bent knee down so that it is in line with the straight knee.

  • Bring the sitting bones towards the back of the knees to make space in the lower back, you will now also feel the abdominal muscles tighten.

  • Bring the sternum up and forward as you straighten your bent knee and push the ankle into the palm.

  • Bend over slightly while raising your left foot.

  • Grab with your right hand in front of your chest the left foot.

  • Release your left hand and reach under your right arm.

  • Raise the palm of the left hand upwards and grasp your left foot on the side of the little toe.

  • Release the foot with the right hand and bring the chest back to the front of the mat.

  • Raise the left elbow

  • Reach the right hand up and then back to grasp the left foot.

  • Push the foot into the hands and up as you extend the sternum forward. Make sure your standing leg is straight and active.

  • Gaze is in front of you or slightly up.

BREATH
  • Inhale: feel the chest expand

  • Exhale: let go

GETTING OUT OF THE POSE
  • Release the foot and gently bring it to the mat next to your standing foot. Come back to tadasana and repeat on the other side or continue to uttanasana.

PREPARATORY POSES
SUBSEQUENT POSES
REPLACEMENT POSES