Natarajasana (Dancer / Dancer's Pose)
Learned: Asana Lab
See Manual Pages: 144, A-114, A-118
Where this can show up in class: Sutra 1, Peak Pada
This pose can be done in the following orientations: Standing.
This pose contains the following overall actions: Backbend.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Crown Extended arm |
Standing leg Extended leg pelvis (to avoid opening) |
Legs (scissor) Between hand and caught foot |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Standing quad catch Above with forward lean Above /w foot pushing into hand Front arm extended up Front arm hand-to-heart Both arms overhead w/ strap Both arms overhead w/ foot |
(Virabhadrasana III) Virasana Hanumanasana Anahatasana (Standing/All Fours) Ardha Dhanurasana (for standing/all fours version) Eka Pada Viparita Dandasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Extended leg hip extension Catching arm shoulder extension |
Extended leg hip flexors Extended leg quads Extended leg psoas |
Standing leg glutes Erector spinae Perispinal muscles |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Standing knee hyperextended/locked | Microbend standing knee |
| Hanging lifted hip on femur | Engage supportive pelvic musculature to stabilize; Front arm pushes standing thighbone |
| Opening rotation towards caught arm (stealing from shoulder or lumbar spine) | Use strap; Try posterior pelvic tilt and work push/pull of leg catch |
| Hips not level, back hip hiking up | Look at hips, make them level |
| Front ribs flaring out | Pull front ribs down; Lift belly up and in |
| Excessive mobility | Hold foot from inside to close down pose a bit |