Natarajasana

King of Dancer’s Pose

Notes

Scapular mobility is important in this full-arm version, both for getting the arms into position without overmobilizing the shoulder joint and for mobility in the extension of the thoracic spine.

Using the latissimus dorsi to accomplish spinal extension interferes with the range of motion of the scapulae and restricts the movement of the rib cage.

It can be a challenge to keep the lifted leg adducted and internally rotated at the hip joint in this asana. Although you might find more extension through external rotation at the hip joint, this involves the risk of overmobilizing the SI joint or overextending the lumbar spine.

As in dhanurasana, the additional resistance created by the hands grasping the foot can put pressure in vulnerable spots such as the knee and lower back.

Images from the book Yoga Anatomy by Leslie Kaminoff & Amy Matthews displayed on this website are used under license.