Dancer pose, natarajasana, bow pose, dhanurasana, Om Namo Shivaya, Shiva, NatarajaDancer pose, natarajasana, bow pose, dhanurasana, Om Namo Shivaya, Shiva, NatarajaNatarajasana, also known as Dancer Pose, is a beautiful and powerful asana that requires both back bending and balancing. It can elicit fear because of the openness and bravery it requires, but it also provides an opportunity to let go of fear and embrace freedom. Shiva, the king dancer, also known as Nataraja, teaches us that everything born must also die, and that destruction clears the path for rebirth. By riding the wave of change and paying attention to the rhythm of the dance, we can liberate ourselves from suffering.

To prepare for Dancer Pose, start with Child Pose and move through some gentle stretches such as Kneeling Cat/Cow, Marjaiasana/Bitilasana, big knee circles, Bird Dog, and quadriceps stretches at the wall. Then, move into Classic Sun Salutations, starting with the right leg and then the left, and progress to Ladder Flow from Modified Classical Sun Salutation.

To deepen your Dancer Pose, use straps and practice Bow Pose/Dhanurasana, which demands flexibility and a limber spine. But flexibility must be balanced with strength, and tension and relaxation are necessary forces that cannot be separated from each other. The goal of yoga is to unite the opposites that are part of human nature, and to strike a perfect balance of being fearless, taking responsibility for our life, not giving in to difficulties, and staying detached from the results of our actions.

Benefit of Dancer Pose:

  • Improves balance and coordination: As Dancer Pose requires you to balance on one leg, it can help improve your overall balance and coordination skills.
  • Stretches the hip flexors: The front leg in Dancer Pose is lifted and bent, which can help stretch and open up the hip flexors.
  • Strengthens the leg muscles: As you balance on one leg, you engage and strengthen the muscles in your standing leg.
  • Stretches the chest and shoulders: The backbend in Dancer Pose can help stretch and open up the chest and shoulders, counteracting the effects of slouching and hunching over.

Benefit of Bow Pose:

  • Dancer pose, natarajasana, bow pose, dhanurasana, Om Namo Shivaya, Shiva, NatarajaStretches the entire front body: Bow Pose is a deep backbend that stretches the entire front body, including the chest, abdomen, hip flexors, and thighs.
  • Strengthens the back muscles: As you lift your chest and legs off the ground in Bow Pose, you engage and strengthen the muscles in your back.
  • Improves posture: By strengthening the muscles in your back and stretching the front body, Bow Pose can help improve your posture and reduce the risk of back pain.
  • Stimulates the organs: As Bow Pose compresses the abdomen, it can help stimulate the organs and improve digestion.
  • Relieves stress and fatigue: The deep stretch and backbend in Bow Pose can help relieve stress and fatigue by opening up the chest and increasing circulation.

Incorporate the mantra “Om Namo Shivaya” into your practice as a reminder to bow to the inner Self and identify with the real you, your spirit and soul. Remember that things come and go, nothing is permanent in this world, and wherever your mind goes, just enjoy it. You can heal yourself and use the powerful part of your mind to get out of any problem. Learn to ride the wave of change and be brave!

You enjoy the white writing because there is a black board behind it

Don’t give room to temporary depressions. Things come and go. Nothing is permanent in this world. Even our bodies come and go. Identify with that real you; the real I, your spirit and soul. Wherever your mind goes, just enjoy it. You can heal yourself. There is a beautiful part of the mind, a powerful part of the mind, that can always get you out of any problem. Use that part brilliant part, the bright part. Don’t succumb to the other side of the mind, learn to ride the wave of change. Be brave!