Two poses for today are:  Half Lord of the Fishes and Lord of the Dance

Half Lord of the Fishes Pose – Ardha Matsyendrasana

Half Lord of the Fishes pose energizes the spine and stimulates the digestive fire.

Steps – Half Lord of the Fishes

• Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect.
• Bend the left leg and place the heel of the left foot beside the right hip (optionally, you can keep the left leg straight).
• Take the right leg over the left knee.
• Place the left hand on the right knee and the right hand behind you.
• Twist the waist, shoulders, and neck in this sequence to the right and look over the right shoulder.
• Keep the spine erect.
• Hold and continue with gentle long breaths in and out.
• Breathing out, release the right hand first (the hand behind you), release the waist, then chest, lastly the neck, and sit up relaxed yet straight.
• Repeat to the other side.
• Breathing out, come back to the front, and relax.

Benefits – Half Lord of the Fishes

• Makes spine supple.
• Increases the elasticity of the spine.
• It opens the chest and increases the oxygen supply to the lungs.

Lord of the dance pose

Natarajasana is an advanced balance pose that brings grace, peace of mind, and clarity. The pose is additionally a deep backbend that requires great strength in the entire front line of the body. The Front Line of the body extends from the quadriceps, through the hips, abdominals, chest, and even the front of the throat.

In Hindu Mythology, Nataraja is a name given to Lord Shiva, for he used to perform a cosmic dance to rejuvenate his emotions, thus restoring balance in the universe.

Steps – Lord of the dance pose

1. Begin in mountain pose. Shift your weight to your left foot and bend your right knee so your right-hand reaches back for your right foot. Keep your right kneecap pointed toward the ground.
2. Grabbing the outside of the foot is typically more challenging, but it will provide a deeper stretch for your shoulders and will better encourage your chest to stay lifted.
3. Option to kick your right foot into your right hand, lifting the foot up and back at the same time. The more actively you use your right leg, the easier it will be to maintain your balance.
4. Extend your left arm forward and up, reaching toward the sky.
5. Press equally into all four corners of your left foot, paying special attention to the mound of your big toe. Engage the quadriceps muscles of your left leg by pulling the knee cap up.
6. Hold for up to 10 cycles of breath. To release from the pose, slowly let go of your right foot, placing it back on the floor returning to standing. Take several deep breaths before repeating on the other side.

Benefits

• Tones and stretches the muscles of the legs and hips.
• Strengthens the arch in the standing foot.
• Improves balance.
• Stretches shoulders and chest.
• Develops concentration.
• Promotes clarity.

Half Lord of the Fishes and Lord of the dance pose are advanced balance pose that brings grace, peace of mind, and clarity. Learn with Guided Yoga.