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lord of the dance pose

  • Chest opener
  • Shoulder stretch
  • Quadriceps stretch
  • Abdominal muscle stretch
  • Hip opener
  • Strengthens back, legs and ankles
  • Improves balance & concentration
  • Knee, hip, shoulder, back and neck injuries
  • From tadasana spread the toes and put the weight on the right leg.
  • Bend your left leg and grab hold of your knee.
  • Pull up your kneecap of the right leg and feel your thigh muscles tighten.
  • Keep your hips parallel to the floor and grab the left ankle with your left hand.
  • Bring the bent knee down so that it is in line with the straight knee.
  • Bring the sitting bones towards the back of the knees to make space in the lower back, you will now also feel the abdominal muscles tighten.
  • Bring the sternum up and forward as you straighten your bent knee and push the ankle into the palm.
  • Bend over slightly while raising your left foot.
  • Grab with your right hand in front of your chest the left foot.
  • Release your left hand and reach under your right arm.
  • Raise the palm of the left hand upwards and grasp your left foot on the side of the little toe.
  • Release the foot with the right hand and bring the chest back to the front of the mat.
  • Raise the left elbow
  • Reach the right hand up and then back to grasp the left foot.
  • Push the foot into the hands and up as you extend the sternum forward. Make sure your standing leg is straight and active.
  • Gaze is in front of you or slightly up.
  • Inhale: feel the chest expand
  • Exhale: let go
  • Release the foot and gently bring it to the mat next to your standing foot. Come back to tadasana and repeat on the other side or continue to uttanasana.
  • Uttana shishosasana | Puppy pose
  • Dhanurasana | Bow pose
  • Ustrasana | Camel pose
  • Virabhadrasana III | Warrior III pose
  • Dhanurasana | Bow pose
  • Ustrasana | Camel pose
  • Virabhadrasana III | Warrior III pose
  • Natarajasana with strap | Fasten the strap to your foot or ankle and hold with your hands
  • Natarajasana with wall | Lean against a wall with your shoulder to help with balance
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