Sanskrit Name: Natarajasana (not-ah-raj-AHS-anna))
Name in English: Dancer’s Pose
Start in Tadasana (Mountain Pose). Inhale, shift your weight onto your right foot, and grab your left heel.
Begin to lift your left foot up, away from the floor, and back, away from your torso—kick and pull. Extend the left thigh behind you and parallel to the floor. Stretch your right arm forward, in front of your torso, parallel to the floor.
Stay in the pose for 20 to 30 seconds. Then release the grasp on the foot, place the left foot back onto the floor, and repeat for the same length of time on the other side.
Benefits: Stretches the shoulders and chest. Stretches the thighs, groins, and abdomen. Strengthens the legs and ankles. Improves balance.
Contraindications: Low blood pressure