WARM-UP
Even with props, Natarajasana (Lord of the Dance Pose) and Viparita
Danda sana are challenging poses that require a thorough warm-up.
In both poses, you lengthen and stretch the front body while stabilizing
and contracting the back body. Begin with 4 to 6 rounds of Surya Na -
maskar (Sun Salutation) with High and Low lunges. Open your shoulders
with Gomuk hasana (Cow Face Pose) and Garudasana (Eagle Pose).
Awaken the muscles of your trunk and ready your spine with a steady
progression of backbends, including Salabhasana (Locust Pose), Bhu-
jangasana (Cobra Pose), Dhanurasana (Bow Pose), Setu Bandha Sarvan-
gasana (Bridge Pose), and Urdhva Dhanurasana. Practice each backbend
2 to 4 times, and maintain each for 5 breaths or more.
NATARAJASANA (LORD OF THE DANCE POSE)
propping A strap, made into the largest loop possible,
around your lifted foot.why this works This pose re inforces the arm movements
you’ll do in the final pose. It also prepares the lower body by
stretching the hip flexors, thighs, and iliopsoas.To get the most out of this pose, keep your elbows hugged
in toward the midline of the pose. If you’re tight, the elbows will
want to open out to the side. Resist this, even if you have to
move your arm forward in space.Understand how your
shoulders work to
find more freedom in
backbending poses.
HOW TO To get started, stand
next to a wall. With the strap in
your right hand, place your left
hand on the wall. Keeping your
right arm low, reach back and
loop the strap around your right
foot. Flex the right foot, bend
your right knee, and pull your
right heel toward your sitting
bone. Bend your right elbow
and bring it forward and then
up toward the ceiling until your
elbow is next to your ear.
Next, you can begin to deepen
the actions. Tilt your pelvis for-
ward as if you were doing a for-
ward bend on your left leg. From
there, contract your right ham-
string muscles and lift your right
thigh as high as it will go. Once
there, lift your chest. If you feel
steady, take your left hand away
from the wall and hold the strapwith both hands, palms facing
up or forward. Hug the elbows
strongly toward each other.
Finish the pose by walking one
or both hands down the loop
toward your right foot. Press
your foot back against the strap
as you reach your forearms
toward the ceiling. Create an
even degree of sensation
throughout the backbend.
After 7–10 breaths, release
the strap with your left hand (if
you grabbed the strap with it)
and place the hand on the wall.
Lower your right elbow forward
and down—not out to the side—
and let go of the strap. Pause
for a moment before repeating
the pose on your other side.36 YOGAJOURNAL.COM YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH