BalancingIntermediate
Standing Bow Pose Prep
Natarajasana Prep
About This Pose
This preparation for Dancer Pose builds the balance, flexibility, and strength needed for the full expression while opening the hip flexors and quadriceps.
Step-by-Step Instructions
- 1
Stand on one leg
- 2
Bend opposite knee
- 3
Hold foot with same side hand
- 4
Extend other arm forward
- 5
Lift chest gently
Alignment Cues
- Keep hips level
- Press foot into hand
- Engage standing leg
Benefits
- Improves balance
- Strengthens legs
- Opens chest and shoulders
- Enhances focus
- Improves coordination
Modifications
- Use strap around foot
- Practice near wall
- Lower lifted leg
Variations
- Full Dancer Pose
- Quad stretch variation
Cautions & Contraindications
Cautions
- Keep gaze steady
- Avoid forcing backbend
Avoid this pose if you have:
- Knee injury
- Severe balance disorders
Quick Facts
Primary Focus
hipsSecondary Focus
legschest
Suggested Hold
30 seconds
Tags
balancestrengthflexibilitypreparation
Equipment
strap
