踊り子のポーズ

Natarajasana

nah-tah-rahj-AH-sah-nah

強さと美しさを体現する優雅な後屈バランスポーズです。

やり方 踊り子のポーズ

1. 片足で立つ
2. もう一方の膝を曲げその足の内側をつかむ
3. 手に向かって足を蹴り上げる
4. 上体を前に倒し反対の腕を前に伸ばす
5. 胸を開き後ろ脚を高く持ち上げる

Benefits

• Improves balance, coordination, and concentration
• Opens the chest, shoulders, and hip flexors
• Strengthens the standing leg, ankles, and core
• Deeply stretches the quadriceps and psoas
• Develops grace, poise, and mental focus

Muscles Engaged

Modifications

• Use a yoga strap looped around the lifted foot if you cannot reach it comfortably
• Practice near a wall for balance support while building confidence
• Keep the torso more upright and the back leg lower for a gentler variation

Cautions

• Avoid with serious ankle, knee, or lower back injuries
• Use caution with low blood pressure or vertigo
• Not recommended with acute shoulder injuries

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