Natrajasana - take three

Last week, we focused on a lot of backbends and hip openers with backbends in prep for Natrajasana. We worked toward the version pictured below with both hands on the foot, in the overhead plane. This sequence is a spin off of my dear friend Justicia's kapinjalasana sequence from her advanced group practice in Philly. She and I trade sequences often to share ideas and keep things fresh. I tweaked her sequence a bit to target more toward Natrajasana by taking most of the hand balance shapes out and replacing them with hip openers and a few more standing poses. Thanks for sharing your wisdom, Justicia. It definitely helped me see this shape from a new point of view.

Also, several folks in class had some pretty big breakthroughs with a simple assist.  Have a friend lift your back thigh up while you are facing the wall with one hand forward for stability. I think that helped students realize how high that back leg has to go to get both hands on the foot. Also, we did the version where you face the wall with your elbows at the wall, moving the arm bones and head back toward the foot. Basically, to find stability, you have to use your strength to get more open in this pose. You can't do much softening here. You will fall over. For this pose, the opening comes from strength. Kick the back leg up as high as your head. Once you get your hand to your foot, use your upper body strength to lift your foot.  ENJOY!

Darren Rhodes in Natarajasana

Adho Mukha Svanasana
High Lunge w/twist arms in T
Bujangasana on fingertips
Salabasana 2x
High Lunge w/twist arms in prayer
EPRK prep > twisted thigh stretch
Makarasana x2
Makarasana/Bhujangasana alternating
Virabhadrasana I
Parsvakonasana
Trikonasana
Ardha Chandra chopasana
Utthita hasta Padangusthasana
Dwi hasta Padasana
pavritta hasta Padangusthasana
(standing) Ardha Bhekasana > Baby Natarajasana
Adho Mukha Vrksasana
Pincha Mayurasana, hands clasped
Sayanasana w/partner (or solo)
EPRK prep w/thigh stretch (same hand to foot)
Dhanurasana x2
Low lunge at wall - block work
EPRK I
Adho Mukha Svanasana
Supta Virasana > Paryankasana
Natarajasana
Brigid's Cross
Parsvottanasana
Uttanasana
Malasana
Ardha Matsyendrasana
Gomukasasna
Agni stambasana
Paschimottonasana
Savasana

Natarajasana - take two

This sequence works toward the version of Natarajasana in Light on Yoga with the front arm parallel to the floor & back shin perpendicular to floor. We worked a lot on splitting the legs in preparation because the higher you can get your back leg, the more accessible the action is in your shoulders. If your back foot is too low, its almost impossible to work the shoulder actions clearly.  The back foot has to be about level with your head to rotate your shoulder with ease.

Shape:
- standing leg straight
- back leg thigh parellel to floor, shin perpendicular to floor
- front arm parallel to floor
- top hand to big toe, arm behind head
- torso vertical
- hips square

Sequence:
Surya A 3X
Surya B 5X
Salabasana
Pinchamayurasana
AMS – split at wall
Twisted monkey
Trikonasana
Ardha chandrasana
Ardha chandra chopasana
Parsvottonasana
Standing split
Standing split to press handstand (w/partner if needed)
Anjaneyasana w/thigh stretch
Runners stretch
Hanumanasana
Pigeon with thigh stretch
Dhanurasana – shins perpendicular to floor
Ajaneyasana
Ardha bhekasana
Baby dancer – shin perpendicular to floor
Eka hasta ustrasana
Urdhva Dhanurasana 3X
Eka pada urdhva D
Dwi pada viparita dandasana
Eka pada viparita dandasana
EPRK I – shin perpendicular to floor
EPRK II – shin perpendicular to floor
Natarajasana I – 10 min
SPG I
SPG II
Gomukasasna
Ardha matseyendrasana
Paschimottonasana
Savasana

Natarajasana - take one

Natarajasana

(nata=dancer; raja=lord, king; asana=pose)

This month's project pose for the advanced group practice is Natarajasana.  This is one of my favorite poses of all time.  I love this pose because it requires equal amounts of stability and flexibility.  Plus, its a pose of grace.  In Light on Yoga, Mr. Iyengar says "This vigorous and beautiful pose is dedicated to Siva, Lord of the Dance, who is also the fountain and source of Yoga."  To me that means that this pose represents the pure joy (the dance) inside all of us.  The stance is strong, the heart is wide open and the hands hold the foot above the head.    Pretty symbolic if you ask me!  

There are a few versions of this pose: 

1) both hands holding the ankle with arms bent

2) One arms holding big toe with the thigh parallel to floor and shin perpendicular to floor

3) teardrop version - arms straight overhead

This particular sequence is leading toward version number 1, as described above.  As always, I highly recommend practicing with Light on Yoga and Yoga Resource by your mat.  Invaluable guides for your practice.

Sequence from 7/8/12:

AMV

AMS

Uttanasana 

Sirsasana I - 5 min

Surya A w/Salabasana 3x

Down dog with split at wall

Pinchamayurasana

Surya B 5x

No hands lunge

Ardha bhekasana 

Anjaneyasana

Twisted monkey

Trikonasana 

Ardha chandrasana 

Ardha Chandra chopasana 

Dhanurasana 

Eka pada Dhanurasana prep - on all fours

Baby dancer

Baby kapinjalasana 

Parsvotonasana  

Gomukasasna with shoulder work

EPRK - fwd fold

EPRK w/thigh stretch

Supta virasana - with block in upper back, 1 min hold 2X

Eka pada supta virasana 

Ustrasana 

Eka hasta Ustrasana - one leg in low lunge

EPRK I

Natrajasana - one hand at wall, with strap, middle of the room ( at least 10 min of play)

Bhairadvajasana I

Bhairadvajasana II

Paschimottonasana 

Savasana