The Natarajasana Knee: Grounded Dancer Modification

Surrendering to the earth, lengthening the spine, spiraling from an axis, breathing purposefully... These; again, are our 4 Principles of Alignment Yoga: every asana approached with this specificity, in a precise order. Yet it may still seem counterintuitive to view Natarajasana or 'Dancer's Pose' as a grounding pose. Most teachers cue it big and bold - kicking the leg back while reaching the opposite arm forward. However, in this version, we'll follow the knee as it points down and anchors into the ground.
Likewise, the opposite arm comes around back, rather than extending far forward. Length, then, happens quite naturally in this pose. Having both hands holding the lifted foot requires a drawing into the center line of the body. Furthermore, the elbow on the arm supporting the foot, also weighs downward.
Of course, knees and elbows are soft - not locked out - but adjustable. Feeling into the turning of the knee straight towards the floor, while heavying the elbow are the practitioner's 'stop and go' signals. The shifts and sways inform the body's nervous system, and build stability. This particular Alignment Yoga Natarajasana can be held much longer than the typical sprawl of this yogic dance. It requires a solid foundation is achieved first, and it rests with this foundation rather than furling outwards. The Grounded Dancer Modification relies on 'Apana' energy, which is the grounding aspect of 'Prana'. It's also fantastic for growing longer 'head to toe', and opening up the front of the body- creating a very distinguished broad chest.

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