Day 8 #Thirtydays30ways #dancerspose Dancers pose
It’s a beautiful marriage of strength, flexibility, balance, and meditation. It tones and strengthens the leg muscles, stretches and opens the shoulders and chest, improves balance, and focuses the mind.
Instructions basic :
Keep your left knee hugging toward your midline throughout this pose. Grasp the in step of your left foot with your left hand. Your thumb is resting on the sole of your foot and pointing in the direction of your toes. Lift your right arm straight up to the ceiling.
To use a Strap :
Put your left hand on your left hip and shift your weight into your left leg, holding a strap in your right hand. Bend your right leg, lift the foot behind you, and loop the strap around the top of your right foot, pulling both ends over your shoulder. Set your drishti to one point out in front of you. Then lift both elbows to the sky, biceps by the ears, and catch the strap ends in both hands at the base of the skull, keeping upper arm bones back. Square hips to the front of the mat and begin to kick firmly into the strap, moving into a backbend. If the flexibility is there, you can walk your hands up the strap, making it shorter. Keep the standing leg firm and engaged while you kick the back foot up toward the ceiling. Once in the pose, hold for 5 deep breaths. Change sides.
Full Pose
Do the instruction up
Then turn your left arm actively outward (so the palm faces away from the side of the torso), bend the elbow, and grip the outside of the left foot. (You can also grab the big toe with the first two fingers and the thumb.) The fingers will cross the top of the foot, the thumb will press against the sole. Inhale, lift the left leg up, and bring the thigh parallel to the floor. As you do this, rotate the left shoulder in such a way that the bent elbow swings around and up, so that it points toward the ceiling. It requires extreme flexibility to externally rotate and flex the shoulder joint in this way. Reach the right arm straight forward, in front of the torso and parallel to the floor. Hold for 20 to 30 seconds, release, and repeat on the second side for the same length of time.
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