Tiny Dancer
Natarajasana, King of the Dancer’s pose, is perhaps one of the most ubiquitous yoga poses. It makes for a beautiful photo. However, for most people this large standing back bend is far out of reach. They would require weeks of careful training to achieve it without causing injury. Unfortunately, this poses wide spread publicity leads many people to believe they can’t do yoga. That is where Tiny Dancer pose comes in. Very nearly anyone can practice it and receive all the same benefits. For the new yogi, this easy standing balance posture is the first step down the road to a healthy, sustainable, beautiful, Natarajasana. Seasoned practitioners may find this version of Dancer Pose to be more supportive during times of injury or turmoil.
What to do:
Begin by choosing a single still point on the floor in front of you to gaze at.
Gently engage the midsection and press the left foot down.
Mindfully bring your weight to the left foot.
Bend the right knee, catching the foot in the right hand.
Reach behind and grab the foot with the left hand as well.
Softly pull the heel towards the body as you press your foot into your hand.
Hold for about six slow breaths before carefully coming out.
Repeat on the right foot.
Benefits:
Excellent balance practice.
Opens the quadricep, front of the ribcage, hips and shoulders.
Strengthens feet and ankles.
Grounding for the mind.
Uplifts the spirit.
Helps ease tension from computer work or driving.
Modifications:
Can be practiced with one hand on a wall.
Use a strap to support the foot if the hands have trouble reaching.
