The Lord of The Dance Pose in Yoga
- Focus: Ankles
- Level: Advanced
- Total Time: 10-30 seconds
- Indications: Balance, shoulders, chest, groin, abdomen
- Contraindications: injury to ankle, arm, elbow, knee, low back
Dancer Pose: How to Natarajasana or Lord of the Dance Pose
The lord of the dance focuses on building strength in your ankles and legs while simultaneously stretching your chest, shoulders, abdomen, thighs and groin. It can help improve your balance. Beginners to this pose may find it difficult to balance themselves; don’t hesitate to seek out the aid of a wall for extra support. Often, a light touch on a stable surface can trick your body into thinking it has another solid point of contact, enabling you to sustain your balance more easily.
- Begin by standing in mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
- Breathe in, balance yourself on your right foot and lift your left foot off the ground by bending your knee and raising your foot toward your rear. Press the top of your right thigh back into your hip joint and raise your kneecap.
- While keeping your body upright, reach behind your body and grab hold of your outer foot with your left hand. At the same time, raise your pubis toward your abdomen and lower your tailbone toward the ground to avoid shortening your back.
- Start raising your left foot up and away from your body. Stretch your left thigh away from you until it’s parallel to the ground. At the same time, extend your right arm in front of you, also parallel to the ground.
- Stay in this position for up to 30 seconds, breathing deeply and steadily.
- To release yourself from this pose, let go of your foot, bring it back to the ground.
- Return to mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
- Repeat the process on your right foot.
The Leg Stretch Pose in Yoga
- Starting on all fours with a neutral spine, point your right toes, straighten your right leg behind you, and raise it toward the sky and hold this position for a few seconds.
- With your leg in the air, slowly flex your foot and hold the position for a few seconds.
- Relax your foot and return your leg to the starting position.
- Repeat this stretch with the left leg.
Now, stand up and end your warm-up session with the goddess pose stretch.
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TOP YOGA MCQs Questions and Answers
1 Who is believed to be the father of Yoga?
A Krishnamacharya
B Gautam Buddha
C Maharshi PatanjaliAdi
D Shankaracharya
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2 Yoga has eight components, also known as the eight fold path of life — Niyama, Asana, Pranayama, Dhyana, Samadhi are five of them. Which are the other three?
A Savichar, Santosa, Tapas
B Asteya, Aparigraha, Brahmacharya
C Ananda, Asmita, Aachaar
D Yama, Dharana, Pratyahara
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3 The word “Yoga” comes for Sanskrit. What is the literal meaning of this word?
A Hindu system of philosophy & meditation
B Inner peace & tranquility
C Joining together
D Controlled breathing
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4 Over time, many new postures have been added to the original compendium of Asanas that yoga started with to incorporate modern day fitness requirements. How many classic Asanas were enlisted in the initial texts?
A 84
B 108
C 33
D 195
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5 Surya Namaskar is considered to be a complete exercise for the body and has often been cited as a combination of Asanas that helps in stretching almost all the major muscles. How many different Asanas does Surya Namaskar comprise of?
A 12
B 7
C 10
D 8
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6 Yoga has many practitioners in the West and several Hollywood celebrities such as Adam Levine and Julia Roberts have endorsed it. Indra Devi is credited with introducing Yoga to the West. Which country did she belong to?
A Nepal
B Russian
C India
D USA
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7 An Indian youth organisation entered the Limca Book of Records for simultaneously performing Yoga for the longest duration. Which organisation was this?
A NSS
B Girl Scouts
C LTS
D NCC
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8 Bharat Thakur is an internationally renowned name in the field of yoga instructors and a celebrity in his own right. Which new field of yoga did he lay the foundation for?
A Ashtang Yoga
B Hatha Yoga
C Sahaja Yoga
D Artistic Yoga
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9 Now to some yoga-related fun questions! Recently, a photo of the very hot, very happening Canadian Prime Minister Justin Trudeau doing Mayurasana went viral. Around 40 years back another world leader struck a similar pose, alas there was no social media he could go viral on. Who was he?
A Richard Nixon
B Pierre Trudeau
B Harold Wilson
B Georges Pompidou
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10 In the popular TV series Friends, one of the main characters is seen talking to Mr. Treeger, the superintendent of Monica’s building, about attending Yoga classes. Which character is this?
A Ross
B Phoebe
C Monica
D Mike
Answer ⇒ ????