Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Dancer Pose Yoga Sequence: Yoga Sequence for Balance
Dancer Pose (Natarajasana) is an intermediate level yoga pose that encourages balance along with awareness. The balance is between both sides of the body, in this posture, you will notice how one side of the body (leg), the hamstrings stretch whereas on the other side (the other leg), the quadriceps, the psoas, and the gluteus maximus stretch. Also, notice how on one side of the spine, the stretch goes beyond, to the tips of toes and on the other side, the grounded leg focuses on just balance. Hence, there is an upward movement of prana on one side, while on the opposite side there is the downward movement of prana. This flow brings balance to both sides of the spine, enhancing the functions of the Heart Chakra (Anahata Chakra) with upward flow, and the Root Chakra (Muladhara Chakra) with downward flow.
This is a sequence for the practice of Natarajasana (Dancer Pose) as the peak pose, with many beginner and intermediate level standing yoga poses that focus on stretching both sides of the spine. Twists are very essential for the flexing of the hip joints and muscles around the hips, along with the deep stretching and compressing of muscles around the spine. They also help with backbends as Natarajasana is a standing backbend yoga posture.
For additional benefit one can practice the below given sequence for balance:
Dancer Pose Yoga Sequence: Yoga Sequence for Balance: Yoga Poses, Cues, Steps, and Breathing instructions
Yoga Sequence Builder for Yoga Teachers: Plan your yoga classes, build yoga sequencing foundation with sequence guides, and get yoga sequencing ideas with daily yoga sequences and reference cues.
Learn more at www.tummee.com
A. Releasing from Vrksasana, come to stand in Tadasana taking a few round of breathing.
B. Inhale and bend the knees to go in Utkatasana. Exhale and twist the torso towards the right resting the elbows on the outer knees in Parivrtta Utkatasana (Revolved Chair Pose).
C. Twist to the maximum as you exhale and stay for 4 breaths.
D. Release and repeat with the other side in Revolved Chair Pose.
Parivrtta Utkatasana helps with the twisting of the spine, as it increases the flexibility of the muscles around the spine. Twists are essential for the spine and the entire back. Twists before backbends are always a must!