natarajasana

[not-ah-rah-JAHS-anna] king of the dancers pose

improves balance * strengthens ankles, legs & glutes  * opens hip flexors * releases tension in the quadriceps * stretches thighs, groin & abdomen * opens the chest & shoulders 

MUSCLES: deltoid * teres minor * serratus anterior * spinal extensors * pectoralis major * subscapularis * intercostals * internal oblique * rectus abdominis * psoas major * psoas minor * hamstrings * quadriceps (rectus femoris, vastus medialis, vastus lateralis) * gluteus maximus * tensor fasciae latae

PREP POSES: adho mukha svanasana * anjaneyasana * arda uttanasana * ashta chandrasana * bhujangasana * bhekasana * danurasana *eka pada raj kapotanasana *  gomukhasana * laghu vajrasana *  salambhasana a-c * shishulasana * supta virasana * tadasana * urdhva danurasana * urdhva mukha svanasana * utthita hasta padangustasana * virabhadrasana I & III * vrksasana

COUNTER POSES: simple twists * arda uttanasana * apanasana * paschimottanasana * savasana * salamba sarvangasana * supta padangustasana * viparita karani

MODIFICATIONS:

  • Tight chest or shoulders? Loop a strap around your ankle

PROCEED WITH CAUTION: Be mindful of body alignment.

NOW is the time for yoga!

PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon to YouTube. Subscribe to our newsletter to get updates.

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RESOURCES

BOOKS

Yoga Anatomy ~Leslie Kaminoff & Amy Matthews