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Lord of the Dance Pose – Natarajasana The yoga pose that is most frequently posted on Instagram, Lord of the Dance Pose. But what are the benefits of this pose that we see so often performed against a sun set back drop? (apart from looking amazing?!) In this post I will also describe a simpler variation of this extravagant pose, for those of us who have quite tight hips and hamstrings. How to do it Come into Tadasana Slowly transfer your weight into your left leg. Engage the muscles of your left leg, drawing the knee cap upwards (if you try to move your knee cap it should stay in the same position) Bend your right leg, and draw the heel of your right foot towards your buttock, briefly stretching the quadriceps (front of the thigh). Take hold of your right foot with your right hand to help it into this position. Gaze at something straight ahead of you to keep your balance. Reach your left arm up into the air, lengthening and creating space in the side body. Slowly begin to draw your right leg behind you with your right hand, so that your thigh runs parallel to the ground. Find your edge- lift your leg behind you to the place in the pose where you can feel a good stretch in the thigh and groin of your right leg. Try to keep your upper body fairly upright and your chest open. For a more advanced version of this pose, instead of holding your right foot with your right hand, reach you left hand behind the body and take hold of the right foot. This variation further stretches the shoulder and opens the chest and challenges your balance a bit more. Breathe deeply. Stay for 30 seconds to 1 minute. Repeat Lord of the Dance Pose on the other side. Benefits- Improves balance. Strengthens the standing leg. Stretches the abdomen, thigh and groin. Stretches the shoulders and opens the chest. Contraindications- Take caution practicing this pose if you have low blood pressure. To practice this pose with a yoga instructor in Palm Cove, click here. Hartig Yoga brings unique yoga classes in this paradise setting. Please get in touch for more information.
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Bol u leđima nije šala. Bez obzira na to da li neko ima aktivan način života ili je lijen, rizikuje oštećenje kičme kroz svakodnevne aktivnosti. Pronašli smo nekoliko jednostavnih, ali učinkovitih vježbi, koje će pomoći u uklanjanju bola i ravnanju vaše kralježnice. Vježba 1: Lezite na leđa. Savijte desnu nogu u koljenu. Ispružiti lijevu nogu iznad glave. Dohvatiti sa obje ruke ispod koljena i povući prema torzu. Povlačite 30 sekundi. Ponovite ovu vježbu dvaput za obje noge. Vježba 2: Lezite na leđa i savijte obje noge u koljenu.Uhvatite lijevu nogu sa objema rukama i povucite prema torzu. Držite ovu poziciju 20 sekundi. Ponovite ovu vježbu dvaput za obje noge. Vježba 3: Lezite na leđa. Ispružite vašu desnu ruku na stranu, pod pravim uglom u odnosu na tijelo. Ispružite lijevu nogu, tako da je ravna. Pokušajte protegnuti desno koljeno prema vašoj liijevoj strani, tako da skoro dodiruje vašu lijevu ruku. Zadržite ovu poziciju 20 sekundi. Ponovite vježbu dvaput za oba koljena. Vježba 4: Lezite na leđa i savijte nogu u koljenu. Postavite donju polovinu desne noge poprečno u odnosu na lijevi bok, a koljeno bočno pod pravim uglom. Pažljivo povucite lijevu nogu prema vašoj glavi. Držite ovaj položaj 30 sekundi. Ponoviti ovu vježbu dvaput za oba koljena. Vježba 5: Oslonite se na pod uz desno koljeno i ispružite nogu iza sebe. Lijeva noga treba biti savijena u koljenu. Zadržite ovaj položaj 30 sekundi.