MAN ON THE MAT with Ravi Dixit
Dancer Pose (Natarajasana)
BENEFITS
- Improves balance and concentration.
- Strengthens the legs, feet and ankles.
- Opens the whole body, in particularly the chest, hips and shoulders.
- Increases spine flexibility, blood circulation and energy.
- This pose can help feeling more empowered and self confident.
MISTAKES
- Rushing into the pose too fast. Take your time. You need a solid foundation to find your balance, so take some time to focus on grounding the foot of your standing leg onto the floor before going into the rest of the pose.
- Don’t lean forward. The forward motion is a natural action that happens when you pull and push your leg simultaneously. When your leg is going up higher, your body will naturally lean forward.
- Not focusing on alignment. The hips should be facing forward, and knees aligned with the hips. Keep the standing leg strong, but make sure the knee is soft; not locked or hyperextended.
- Not warming up. It’s important to prepare your body by practicing other stretches and backbends before doing dancer pose.
TIPS
- If you can’t reach your leg with your hand, you can use a yoga belt wrapped around the foot. Put the belt over your shoulder to lift the leg up.
- If you find it difficult to balance, you can practice this asana holding on to a chair or near a wall.
AWARENESS
- To help keep your balance, focus your eyes on a single point in front of you.
- Try to relax and be patient. You may feel frustrated losing your balance or not being able to lift the leg high, but try to be kind to yourself and feel the joy in the pose.
Ravi Dixit is an Indian yoga teacher living in London and owner of Ravi Yoga Retreat in Goa, passionate about making traditional yoga understandable for everyone.
Visit: ravi.yoga or connect on Instagram @raviyoga_goa
Photo: Mosalik Studios (mosalikstudios.com)
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