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Restorative yoga poses and hatha yoga stretches

English name: Shiva, Lord of the dance pose (Dancer)
Sanskrit name: Natarajasana

Difficulty level: Basic

Technique

1. Stand in Tadasana, feet together, arms by your sides, back extended.
2. Shift your weight into your left foot, bend your right knee and raise your right foot behind you.
3. Raise your left arm in the air.
4. Grasp your right ankle with your right hand.
5. Slowly raise your right foot as high as possible, leaning forward slightly to keep your balance. Take care to keep your hips pointing forward and your knee directly behind you.
6. Breathe normally as you hold the pose for 15 to 30 seconds.
7. Lower your right leg and left arm. Release your right ankle and stand normally.

Breathing

• Breathe normally in the pose.

Benefits

• Anatomical - strengthens and tones the leg muscles and joints. Opens the shoulder joints. Relaxes and aligns the spinal vertebrae and disks.
• Respiratory - opens the chest to improve breathing and increase lung capacity.
• Mental - Improves concentration, relaxes and clams the mind while you focus on your body alignment and balance.