Benefits of the pose:
- Strengthens balance, core, ankle, and legs
- Develops proprioception
- Opens heart
- Opens Shoulders
- Stretches and strengthen low back
To get into this pose, begin in Samasthiti, equal standing, begin by placing all of your weight onto one leg, lift your opposite leg by bending the knee and allow your hand to find the top of your foot. Find your drishti here and extend the hand that is not holding the foot towards the sky. Imagine your body like a balancing scale as you begin to hinge your body forward. As you extend forward, lift your bent leg towards the sky like an archer’s bow. Lift and spread through the heart, while also allowing the tailbone to descend. ❤
Variations of Dancer:
Dancer can be achieved in a variety of energetic ways, to get a deep hip stretch, but take away the challenge of balance, feel free to go to a counter, ballet bar or a wall. Another approach is to rap a strap and loop it around your foot. This can get you deeper into the stretch or allow you to take away any strain you may feel in the arm that is holding the leg. If you have severe hip, knee or leg issues, you can come onto your stomach bend one knee, reach for it with one or both hands, and once again extend your leg towards the ceiling.
Mythology of the pose:
This pose exemplifies aspects of Shiva Nataraja, the lord of destruction. We often think of destruction as a terrible thing, however Shiva can be a liberating force of destruction, causing the death of ignorance, shame, malice and so on. Even more so, dancer is appropriate for this time of year because destruction causes rebirth and change.
As we enter into Fall and the change of seasons, we can honor the divinity and Shiva-like qualities within us all. Like Shiva, Natarajasana encourages us to turn our gaze within and find balance, ease, grace and joy no matter what kind of change we face around us in our day to day life.