Foto – Peter Sahlberg
Heeeeej! Dansaren (på sanskrit Natarajasana) är kanske en av de mest fotograferande yogapositionerna just för att den är väldigt vacker. Men oavsett hur snygg en yogaposition kan bli på Instagram så är det ju långt ifrån vad praktiken handlar om (snarare motsatsen). Hursomhelst, dansaren är inte bara vacker på bild utan också en position som stärker benen och fötterna, hjälper oss att hitta fokus samt öppnar upp bröstet.
Såhär gör du…
- Ställ dig i tadasana (bergspositionen). Skifta vikten över till din vänstra fot och lyft höger häl upp mot rumpan.
- Sträck sen höger hand bakåt och ta tag om utsidan av höger vrist. Dra höftben och nedre revben mot varandra och sträck svanskotan mot golvet. Försök hålla höfterna parallella framåt och överkroppen relativt upprätt.
- Hitta en punkt framför dig att placera blicken på.
- På inandning börja pressa vristen in i handen för att långsamt lyfta och förlänga foten bort från kroppen. Dra höger höft framåt och sträck låret parallellt med golvet. Sträck vänster arm framåt, parallellt med golvet.
- Håll i 5-10 långa Ujjayi andetag. Ta hjälp av dina bandhas/energilås.
- Andas ut kom ner och kliv tillbaks till tadasana. Upprepa på motsatt sida.
Modifiering
Om det är svårt att balansera, placera den främre handen mot en vägg.
Ujjayi andetaget hittar du HÄR.
Vill du ha fler övningar som passar nybörjare spana HÄR.
Avsluta gärna med en stunds Savansana, spana HÄR.
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