Hands hold the footGaze up and aheadChest opensHips squareStanding foot downKing Dancer Pose
Naṭarājāsana (king dancer)
Read what the gnome says
King Dancer Pose! From dancer, bend the back knee and reach the arm overhead to catch the foot from behind, lifting the chest. Press the foot into the hand. Warm up the back. Breathe, then switch. Royal dancing gnome.
Works on Spinal extensors · Hip flexors · Quadriceps · Shoulders
How to do it
- Stand on one foot, bend the other knee and take hold of the foot.
- Lift the arm overhead and bend the elbow to catch the foot from above.
- Kick the foot into the hands, open the chest and hold; switch sides.
Common mistakes
- Don’t lock the standing knee.
- Don’t force the arch from the lower back.
- Don’t hold the breath.
Benefits
- Opens the chest, front of the hips and shoulders.
- Strengthens the muscles along the back.
- Counters long hours of sitting and rounding forward.
Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.
Not medical advice. Ease off if anything feels sharp or wrong.
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