Natarajasana- Lord of the Dance Pose by Chris Loebsack

Dancers Pose aka Lord of the Dance Pose - Standing Balance Pose/Back BendNot-ah-raj-AHS-uh-nuh

Nata (नट) = Dancer, Actor, Mime
Raja (राज)= King 
Asana (आसन, Āsana) = Pose, Posture, Seat
(devanagari script- wikipedia.org)

This posture simultaneously evokes grounding and expansion as it combines standing balance with a back-bend. 

The pose was given its name Nataraja as one of the Hindu God Shiva’s incarnations as the lord of the dance. This incredible shape presents itself in classical Indian Dance and is depicted in many statues and artistic renderings. The posture is not found in earlier yogic texts, but makes its way into the yoga set of movements during the times of Krishnamacharya in the 20th century. Krishnamachaya’s brother-in-law and one of his earliest students B.K.S. Iyengar features this posture in his text “Light on Yoga” (p420-422). Iyengar states,”This difficult balancing asana develops poise and a graceful carriage as it tones and strengthens the leg muscles. The shoulder-blades get full movement and the chest expands fully. All vertebral joints benefit from the exercise of this pose.”

There are many variations of dancers that range from easier preparations to incredible contortions. Variations will be shown in photos. The breakdown listed will be for the more intermediate dancers variation as seen in the photo above. 
How to do natarajasana pose - basic version

1. Stand in mountain pose (tadasana).
   
2. Shift the weight into the left foot.  
   
3. Bend your right knee and take a hold of your foot with your right hand.  
   
4. Lift your chest and lean slightly forward as you press your foot into your hand and towards the sky.
   
5. The left arm will reach forward to help you balance. Hold for 5-10 deep breaths and repeat on the second side. 
   
   

Supported Dancer w/ Chair (Karen Iracane- 200RYT)

Not ready for a full reach? Use a strap (Emma Kate Keller 500 RYT)

Feeling saucy, try a bind- mermaid variation (Ashley Hackett 200ERYT)

Felling flexible? Go for the full toe grab. (Corinne Farrell 500 ERYT)

Benefits

• Deeply stretches the hips and the shoulders.
  
• Improves balance.
  
• Strengthens the legs, thighs, core, and pelvic floor.
  
• Improves circulation 
  
• Stimulates the solar plexus (manipura) and heart chakras (anahata).
  

Common pitfalls and contraindications

• Modify if there are tensions or injuries in the knees, hips, spine of shoulders
  
• You may use a wall or stable chair to support your balance
  
• You may use a strap to ease you towards your flexibility
  

Preparatory posesTadasana
Vrksasana 
Anjaneyasana
Anahatasana
Counter posesTwists 
forward folds

References
Tumee.com
Iyengar, B.K.S. (1966) Light on Yoga, Yoga Dipiki. (3rd Edition) NY, United States of America. Schocken Books Inc.
About Chris Loebsack

• ​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 
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