1. A Cosmic Dance
The king-of-the-dance pose, or the lord-of-the-dance pose, is thought to be the comic dance of the lord Shiva which both creates and destroys the world. This dynamic pose improves balance and concentration while stimulating all of the joints of the body, helping to reduce the symptoms of arthritis, improve nerve function and correcting the curvature of the spine. Because it improves core strength and full-body flexibility, the yoga dancer's pose also reduce back pain and stiffness, increase bone strength and is thought to improve vision, digestion and vitality.
2. Breathe for Balance
Breathing is one of the most important parts of proper form in yoga poses. While deep rhythmic breathing helps to time the postures, center the mind and increase the stretch, it is particularly important in the king-of-the-dance pose, as steady breathing will help you to find and maintain your balance.
3. Learning to Dance
Stand with your feet together and spine tall, finding a focus point and breathing deeply. Gently shift your weight onto your right leg and inhale as you lift your right arm overhead and bend your left knee, heel to buttocks. Hold the inside of your left ankle with your left hand, thumb pointing up and then exhale as you lean forward, reaching your right arm forward so that it is parallel to the floor, or pressing against a wall if needed. As you hold the pose, tuck your tailbone under to tilt the pelvis up and try to lift your left leg until the upper thigh is parallel to the ground. Keep your gaze on your focal point and breath slowly and deeply to hold your balance for five to ten deep breaths and then gently release your leg and come to standing as you exhale. Perform the pose three times on each side.
4. Step It Up a Notch
When you are comfortable in the basic pose and feel ready for a balance challenge, try the intermediate king-of-the-dance pose. Instead of extending your free arm in front of your body, place the arm behind you to grip the outside of your foot and then lift the thigh and tilt the pelvis as before. This variation will further stretch the chest and shoulders and, of course, improve your balance.
5. Practice Makes Perfect
If you feel ready to enter the full dancer's pose, shift your hands so that you are gripping the toes firmly as you lift the leg. Rotate the shoulders and draw the elbows in, trying to point the elbows straight up towards the ceiling. The arm position requires extreme flexibility and will take lots of patient practice; however, this is one of the best yoga poses for the chest and shoulders.
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