I've been wanting to play with Dancer's pose for a while but kept running out of time. Natarajasana is such a sweet backbend and heart opener that I wanted to make sure there was some backbending and thigh lengthening before we played with the pose. All that and balancing on one leg!
I used to practice this pose all the time when I was practicing a lot of Bikram. It was always a challenge for me...I was always chasing the full expression of the pose, trying to straighten my back leg to full splits. I looks so beautiful. It was so impossible.
It was fun to teach this rather relaxed version. Today I'm OK that my 'full expression' has my back knee bent. I like to literally 'dance' with this pose and I tried to create the space for that idea in class today. I didn't really have a standing sequence pattern; this is the sequence that came out for me when I was playing on the mat before class and building towards Dancers pose. Think this needs some work still, but it turned out OK for today.
Heart opener on bolster
windshield wiper on bolster
supine awareness
supine spine curls
eye of needle
eye of needle twist
other side
sukasana side waist stretch
forward fold
other side
table top
easy camel with breath
toe stand
tadasana
standing side stretch both sides
forward fold
half arch
lunge salutes
from second side salute
sphinx/seal with lots of breath
cat/dog spine focus with breath
downward facing dog
tadasana
lunge
warrior I with swimming arms
eagle
slow step back to warrior i
peaceful warrior
slow yinyasa
other side
balasana
Camel play
lunge
twisted lunge
hammock
lunge other side
twisted lunge
hammock
tadasana
Natarajasana play
Downward facing dog
balasana
windshield wiper
supine plow
viparita karni
plow
karni pedasana
one leg spine twist with reverse hip
other side
savasana
sit
Namaste!
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