The Preparatory poses for Natarajasana (Dancer Pose)

Natarajasana, Pose of the Lord of the Dance, is a complex pose that is deep backbend with the added fun of balance. As with any backbend, it is essential to fully warm up the thoracic spine and hip flexors as well as integrate core stability for the safety of the lower back. Today in 'Yoga and You' we will see few preparatory poses which will help to get into Natarajasana easily.

How to:
1. Come onto all fours on the mat.
2. Lift your right leg off, engaging your core muscles. Do not bend your elbows.
3. Lift your left hand off in front of you.
4. Now, slowly crunch in. On your exhale, bring your forehead to your knee and as you inhale, stretch out again.
5. As you exhale, reach back and grab your toes and as you inhale, stretch up. Kick and lift your leg up.
6. Release and stretch out again.
7. Repeat this crunching sequence 3 more times.
8. Repeat on the other side.
9. Come back onto all fours, curl your toes and lift yourself up until you are standing on the mat.
10. Now, tighten the muscles in your right leg and lift your left leg up and place your foot on your inner right thigh.
11. Bring your hands to your heart center, joining your fingers. Roll your shoulders.
12. Lift your hands up and reach up to the sky. Keeping your right hand up, bring your left hand to your side.
13. Slowly, fold your left leg backwards. Reach back with your hand and grab hold of your left ankle.
14. Now, slowly bend down from your hips while maintaining the posture. Kick back and bend as you lower your upper body down.
15. Slowly, lift yourself back up and let go.

Why to:
1. Practicing this asana gives strength to your chest, ankles, hips, and legs.
2. This asana increases your metabolism and helps in weight loss.
3. It gives your groin, abdominal organs, and thighs a good stretch.
4. Your posture is improved, and balance is increased.
5. It helps better your digestion.
6. You tend to focus more and are also relieved of stress. This asana calms your mind.
7. Your body becomes flexible.
8. Your hip flexors are opened up.

Caution:
1. Avoid this asana at all costs if you have low blood pressure.
2. You could ask your instructor to help you gain balance when you begin practising this asana.
3. It is best that you consult a doctor before you do this asana.







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