Sanskrit: Saral Natarajasana
sah-rahl nah-tah-RAH-JAH-sah-nah
Benefits
Strengthens legs, opens shoulders and chest
Expands and strengthens lungs
Improves coordination and balance
Standard Cues
Begin in Mountain. Shift your weight to your left foot.
Bend your right knee with an exhale, drawing the foot toward your buttocks. Clasp the inside of the ankle with your right hand.
Reach your left arm forward and up with an inhale, touching the index finger and thumb together.
Slowly extend your right foot up and back with an exhale. Try to bring your thigh parallel to the floor (or even higher).
Hold the pose and take slow, deep breaths.
Slowly lower your leg with an exhale. Change sides.
Short Cues and Options
Leg raised directly behind body
Steady gaze
Hips squared
Avoid compressing low back
Do not lock standing knee
Brace your outstretched hand on a wall to balance.
Precautionary Warnings
Avoid this pose if you have high blood pressure or low back injury.