King Dancer Pose
King Dancer Pose, or Natarajasana, is a balance-demanding yoga pose that strengthens and stretches the body at the same time. Known to promote flexibility, balance and strength, this pose activates multiple muscle groups including thighs, hips, shoulders and chest.
Correct form and technique
Follow these steps to perform King Dancer Pose correctly:
- Start in a standing position with your feet hip-width apart.
- Bend your right knee and grab your right ankle with your right hand.
- Begin to push your right foot up and back while slowly lifting your left arm forward and up for balance.
- Focus on keeping the hip squared forward and the balance stable by activating your core.
- Extend your leg back and up as far as your flexibility allows while keeping your gaze focused on a fixed point in front of you.
- Hold the position for 5-10 deep breaths and repeat on the other side.
Common mistakes and how to avoid them
There are some common mistakes that many make during this bag:
- Too much bending in the back: Avoid overbending the lower back. Keep your core engaged and lengthen your spine to protect your back.
- Hip rotation: Many people rotate their hips outwards. Make sure to keep your hips parallel to get the right stretch in your legs and hips.
- Lack of balance: If you lose your balance, it can help to focus on a fixed point (drishti) in front of you for better stability.
Modifications and Variations
For beginners, it can be a challenge to keep the balance in this bag. Here are some modifications:
- Beginner Modification: Use a wall for support by placing your hand on the wall while balancing on one leg.
- Advanced Variation: If you want a bigger challenge, try grabbing your foot with both hands and lifting your leg higher behind you for a deeper stretch.
Repetitions and sets
Since Natarajasana is a static pose, it is not based on repetitions. Instead, you should hold the position for 5-10 deep breaths on each side and repeat 2-3 times. Pay attention and don't let your body push itself beyond its limits, as this can lead to injuries.
Breathing tips
Focus on your breathing to improve balance and keep the mind calm. Take a deep breath in through your nose as you lift your leg behind you and exhale slowly as you maintain your balance and lengthen your body. Controlled breathing helps you stay focused and create stability in the pose.