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Yoga
Cool habits to stay fit.
41. Natarajasana
Lord of the Dance Pose
This is a balance asana that strengthens the legs. It also is a full body stretch which engages the shoulders, chest and abdomen, strengthens the thigh and calf muscles, knees and ankles, hips and spine, and develops concentration and grace. This aesthetic, stretching and balancing asana is used in Indian classical dances.
Procedure:
In Tadasana, take a few moments to establish your center. Find a point to gaze at either at eye level or on the floor. Shift your weight onto one leg.Inhale and bend the knee of the other leg, bringing it backwards and grab hold of the ankle or foot with the hand of the same side. Take a moment to balance and then move the knees so they are in alignment with the hip joints. Hold here and breathe into the stretch from the abdominal muscles into the quadriceps.Inhale and extend the arm of opposite side-body directly up from the shoulder, towards the sky. Feel the energy move all the way through the fingertips. Hold here for several breaths. You may want to remain in this phase of the posture and work up to the final pose.To move further, simultaneously lengthen the arm and torso up and forward while the opposite leg lengthens back and up. In the final posture the thigh becomes parallel to the floor and the torso at an angle to the floor. As you hold the pose, breathe into the stretch on the inhalation and relax on the exhalation, creating an equal and opposite stretch forward through the arm and backward through the leg. Allow your gaze to rest slightly above the horizon. Slowly bring the torso back to center. Release the bent knee and stand in Tadasana.
Benefits:
1. Releases tension in the angle and foot, helping to prevent injury
2. Develops a sense of balance and focus
3. Opens the chest and lungs, creating more space for the breath
4.Strengthens spine and entire leg
5. Stretches thighs, shoulders
Precautions:
If you suffer from low blood pressure then Lord of the Dance Pose is something you should not try and perform. You need to immediately stop doing the pose if you feel dizzy.
Position:
This pose helps release the strain on the spine after the lord of the dance pose. It is important that you have a trained yoga instructor to help you perform the yoga pose in a right manner.


Shalabhasana II
Chakrasana
Tadasana
Urdhwamukha Tittibhasana
Surya Namaskara
Hanumanasana
Kukkutasana
Navasana
Parshvothanasana
Trivikramasana
Baddha Konasana
Gomukhasana
Samakonasana
Adhomuka Vrikshasana
Rajakapothasana
Uttitha Hastha Padangustasana
Gaudasana
Mayurasana I
Bhujangasana
Chakorasana

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