Dancer/Natarajasana is my most-loved Yoga balance for so many reasons. It requires and builds flexibility in the hip, back, shoulder and hamstring, tones the legs and builds concentration and focus. But a lot of people feel unnecessarily intimidated by this pose. In this blog I offer modifications to make this pose more accessible while also working towards getting into a deeper variation of the posture.
Bring your weight into one leg and lift the other up in front of you bending at the knee. Bring the bend leg back so the knees are in line. Lift the opposite arm to you lifted knee and balance here.
From Variation 1, reach back with the hand on the same side of the lifted leg and take hold of the inner sole of the foot.
From Variation 2 start to lift the back leg while keeping the hips in line. Allow the body to tilt forward a little, but focus on pushing the back leg into your hand and using this to open the hip and back.
Of course there are more advanced versions that this! But I’m still working towards them myself so like everyone else I stay where feels best for my body until I’m ready to deepen the practice further <3 Why not send me your most divine variation of dancer?