Yes-You-Can Yoga Poses
Master intimidating (and awe-inducing) advanced yoga poses with this step-by-step guide
The Pose: King Dancer (Natarajasana)
Practicing this move—at any phase—stretches your shoulders, quads, and hip flexors and improves your balance. Using a strap will make it easier than you think. To stay steady, focus on a spot on the ground in front of you.
Stand on your right leg, knee slightly bent. Bend your left knee to lift your foot off the ground. Loop a strap under the top of your left foot and hold the strap with your left hand behind you. Bend your left elbow so it's pointing toward the ceiling; the strap will bend your left knee and pull your foot up. Hold, then release and switch legs.
Start in phase 1, then raise your right arm to grab the strap behind your head. Push your left foot away from your body and into the strap, pulling your shoulder blades down and elbows together. Hold, trying not to lean forward, then release and switch legs.
From phase 2, walk your hands down the strap, moving as close to your foot as you can. Press your shin bone away from you to elevate the thigh. Keep your chest lifted. Hold, then release and repeat with the other leg.
From phase 3, move your hands down the strap and grab your foot with both hands. Draw your knee toward the center of your body so it's in line with your butt. Press your foot into your hand until your thigh is parallel to the floor. Keep your chest up, hips square, and upper arms close to your ears. Hold, then release and switch sides.
Last updated: September 6, 2011