This pose is part backbend, part heart opener, part hip opener, and all fun. Although you are confronted with a balance challenge in this pose, you may be surprised with how you advance over time just with a little practice and patience. Practice means progress, not perfection. So, let any attachment to perfection go and be open to being uncomfortable. This is how we grow. And, if you have the privilege, play in Dancer’s Pose with your best friends. I did…:)
Dancer’s Pose or Natarajasana (not-ah-raj-AHS-ana)
- Inhale into Mountain Pose.
- Exhale bring your right elbow to your right side body. Keep your left arm extended overhead (with your palm facing your midline).
- Bring your weight into your left leg, and root down into all four corners of your left foot.
- Kick your right heel toward your glutes.
- Align your knees and hug your inner thighs toward your midline.
- Level your hips – notice if your right hip is lifted higher than your left.
- Reach your right arm back and grab the big toe side of your right foot.
- Inhale to lengthen through the crown of your head.
- Exhale, hinge forward form your hips as you press your right foot into your right hand.
- Lift up and out of your chest.
- Hug your shoulder blades together.
- Engage your abdominal muscles.
- Gaze forward. Find one point of focus, your drishti, to help you maintain your concentration and balance.
- Hold for 5-10 rounds of extended ujjayi breath.
- Repeat on the other side.
Variation
- Keep your heel hugged into your glutes, keep your knees in line and continue to lift your chest, as a stretch your quads on your lifted leg. Repeat with the other leg lifted. This is a great way to lengthen your spine, challenge your balance and stretch your legs and hip flexors.
Body
- Develops strength and flexibility in your lumbar spine.
- Stretches hip flexors, shoulders and chest.
- Improves core strength.
Mind
- Stimulates concentration and focus.
- Promotes a patient, calm, still mind.
- Fosters confidence and creativity.
Chakra
- When you come into Dancer’s Pose, you energize a few key chakras. The first chakra activated is your root chakra (also known as Muladhara). This is the first of 7 main chakras in the energetic body, located at the base of your spine. The color of this chakra is red. This chakra represents our most basic need for home, stability, safety, and connectedness.
- Since Dancer’s ignites the muscles in your abdominal wall and your spine, this pose also invigorates your third chakra, Manipura. This chakra is located at the navel, just above the solar plexus. The lumbar spine (lower back), abdominal wall and internal organs (including liver, stomach, spleen, and pancreas) are key players in this chakra. The color of this chakra is yellow and the essence of this chakra is fire. “Activation of the Manipura Chakra frees one from negative energies and purifies and strengthens one’s vitality.”
- Because Dancer’s serves as a heart opener, you energize your fourth chakra, also known as Anahata. The essence of this chakra is selflessness, the element is air, and the color of this chakra is green. Anahata governs our compassion, empathy, altruism, and respect for all life. This chakra is the root of love and kindness. It’s where we shift from “me” to “we” in our energetic body.
Spirit
- Unite with your breath, disengage from your thoughts and ignite your inner fire. This is the catalyst for uplifting your spirit and exciting your soul.
Namaste,
Coach Jentry
Gumsaba Fitness Class schedule Monday 2/29/16
5:30AM Sunrise Danville Womens class – Coach Briana – There and back Monday!
5:30AM Sunrise Danville Mens class – Coach Joel – There and back Monday!
6AM Sunup Morga Womens only Class – Coach Michelle – Circuit Work Monday!
8:15AM Sunrise Moraga Womens only Class – Coach Michelle & Coach Piper – Circuit Work Monday!
9AM Sunshine Walnut Creek Womens only class – Coach Briana – There and back Monday!
11:00AM Cytosport Beginning/Intermediate Bodyweight Training – Coach Michelle (private class)
12:00PM Cytosport Intermediate/Advanced Bodyweight Training – Coach Michelle (private class)
2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)