om body
Dancer’s Pose can be a challenging asana that often
forms the peak of a class.
An overview of...
Dancer’s Pose
(Natarajasana)
Detailed alignment
cues for Dancer’s PoseWarrior 2 Pose
Amendment (from issue 71)
360
̊
yogaDoctor
yogi
with
presents...
I
t involves balancing, is a deep shoulder opener, opens the front of the hip and abdomen
and is also a backbend. This asana gives us a wonderful opportunity to explore the
balance between effort and ease in our yoga practice and legs. The posture allows the
spine to lengthen and opens the back of the legs and the inner thigh muscles.ACTIVATE YOUR STANDING LEG
l Keep the mid-point of your ankle in line
with the base of your second toe
l Engage the inner (medial longitudinal)
arches of your feet by lifting your toes off
the mat, spreading them and gently lowering
them back onto the mat
l Draw your knee cap up but keep a micro-
bend in your knee to prevent it from lockingFOCUS YOUR GAZE
l Your focal point (Drishti) is
towards the front hand
l If this doesn’t feel comfortable,
soften your gaze and look at a
fixed point in front of youALIGN YOUR SHOULDER
l Hold your back foot or
ankle on the inside
l This will ensure that
your shoulder stays in
outward rotation and
protect your rotator cuff
muscles
l Hug your foot into
your hand and your hand
into your footSQUARE YOUR PELVIS AND ALIGN
YOUR BACK KNEE
l Lower the hip bone of your
extended leg down until it is
horizontal with your other hip bone
l This will prevent any torsion in
your lower back and pelvis
l Keep your back knee tracking in
line with your hip and try spreading
your toesRevision to one of the images published in 360 ̊ Yoga
last month. Below is a modified graphic for Warrior 2
showing true alignment of knee directly above ankle.
To download the complete and revised Warrior 2 pose
online visit: ommagazine.com/warrior2