Natarajasana - Lord of the Dance

FOCUSED STRESS RELIEF
Natarajasana/Lord of the Dance is named after the third god of the Hindu trinity Nataraja who performed a dance to restore the cosmic balance of the universe. Similar to our last pose of the month Hanumanasana/Monkey or Splits it is a hip opener and eases tension in the hip flexors of the lifted leg. A muscle that can get very tight on runners, cyclists and those who sit for extended periods of time. It is also a muscle that can get very tense when you are feeling stressed or anxious. Extending this region of the body sends signals to the brain to release physical and emotional tension and help relieve stress.

The pose also requires focus to stand on one leg which also works as a distraction from a racing mind. The muscular activity of standing, and lifting the leg back, stimulates circulation through the whole body. The combination of the focused effort and increase in circulation is very energising and uplifting. You also get a lovely heart opening stretch through the chest which not only improves shoulder posture but helps to lift your spirits.

THE BENEFITS OF NATARAJASANA/LORD OF THE DANCE
Natarajasana/Lord of the Dance is an advanced balancing pose. It is also a standing backbend pose that requires equal amounts of strength and flexibility. It strengthens the spine and legs; tones the abdominal organs; and stretches the chest, hips and quads of the lifted leg. It is a great pose to add in if you are working with your proprioception and everyday balance. With the leg reaching back you need to focus your attention on finding your centre of gravity.

EXPLORING NATARAJASANA/LORD OF THE DANCE IN YOUR PRACTICE
This sequence kicks straight in with a targeted warm up which will start to open up the hip flexors and prepare the shoulders for arm flexion. The warm up is followed by two standing flows. The first one starts with a quad stretch and will get your standing leg warmed up and ready for your peak pose. It also prepares the back with a gentle extended arm backbend. The second standing flow starts with your peak pose and is followed by a series of Warrior II style flows to enjoy the opening created in the chest area and spine.

The standing sequence ends with two backbends. You can repeat Salabhasana/Locust if Dhanurasana/Bow is not part of your practice. You then transition into your cool down which opens the chest and closes it, twists the spine as a lovely counterpose to the backbend and finally Salabhasana.

ALIGNMENT CUES
You can choose to flow through this sequence and pause in each pose or you can use the breath cues to link the poses and flow with your breath.

Have a read of the tips below and either print out the sequence or save it onto your device:

• From Tadasana, hands on hips, inhale, pour your weight into your left foot, bend your right leg back and lift your heel up towards your right buttocks.

• Reach your right hand back and hold onto the outside of your right foot, lift your right foot up and back, press your foot into your hand and your hand against your foot, hips level and squared forward, right knee in line with right hip.

• Extend your sternum forward and up, broaden through the collarbones, shoulders level.

• Reach your left arm up high, press your thumb and forefinger together, gaze to the fingers of your left hand.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Restorative for stress relief

DON'T STRESS ABOUT STRESS
Stress is not always a bad thing and has its time and place where it is an essential part of everyday life. Stress is the response of the sympathetic nervous system which makes us alert, energetic and increases cognitive function to create and get tasks done. When the nervous system is balanced we have periods of stress and periods of rest and we are able to move smoothly from one to the other. But when we tip the balance into constant, or chronic, stress we start to feel depleted. In a period of period the hormones adrenaline and cortisone are released to help us perform tasks. When the body completes the task the body clears these stress hormones out of our systems. In chronic stress we get caught in a loop, these hormones don’t get cleared out, our immune system is put under pressure and we become more susceptible to disease.

RESTORATIVE YOGA
Restorative yoga targets the parasympathetic nervous system, or the rest and restore nervous system response. Amongst its long list of benefits is that it helps relieve stress. It enhances the malleability of the nervous system – which is our capacity to move easily from activity to rest, and similarly from rest to activity – by rewiring the brain's response to stress and enhancing our ability to heal and find balance. It supports you physically, mentally and emotionally and can be used therapeutically or as a preventative measure. It is a practice of conscious relaxation which gives a deeper replenishment than even sleep and at the same time helps establish good sleep cycles. It comes under the umbrella of ‘non sleep deep rest’, or NSDR, which optimises brain and body functions.

Restorative is a practice of passive poses which consciously relaxes the body. The poses are held for longer periods of time and are supported with props to help you feel effortless comfort. In this practice we look for gentle openings rather than strong stretches. The nervous system responds better to gentle stimuli, less is more!

EXPLORING THE SEQUENCE
Anytime you feel rushed, exhausted or overwhelmed use this sequence to help you relearn how to relax and restore your nervous system. Consider the four pillars of restorative yoga when you are setting up your space – quiet, dark, safe, warmth. The body will cool down quickly so layer up and stay warm. Hold the poses for the suggested minute on the accompanying illustrated sequence. Remember to do both sides in an asymmetrical pose. Stay warm and be completely comfortable throughout your practice. Discomfort will reduce your ability to rest your nervous system. If a pose isn’t working for you just move onto the next one. Use a phone on a low volume to time your holds. As you settle into the pose, scan down from head to toe to make sure everything is happy. Use the gentle rise and fall of your breath if you find your mind wandering. Remember to take 10 minutes of resting pose at the end of your practice to let everything settle in a symmetrical pose before you reintegrate into your day.

PROPS SETUP
Props bring restorative to another level. But you don't have to have a huge array of official yoga props to get started. You can improvise with household items that can do just as good a job.

ALIGNMENT CUES
Below are the restorative techniques used in this sequence. The props you’ll need are:
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
2 x yoga bricks - or 2 two thick similar sized dictionaries.
2 x yoga blankets - or any wool, thick cotton or fleece blanket with density.

No.1 - Constructive rest
Start lying on your back, your knees bent, feet mat distant apart and knees knocked in together. Place your hands on your belly and feel the breath move through you. Take four rounds of 4/6 breath, inhaling for the count of 4 and exhaling for the count of 6. Keep the breath as gentle as possible, notice if you are holding any tension in your shoulders and upper chest. Pause after and notice any change this simple breath observation has made to your body and mind.

No.2 - Star stretch
From lying on your back reach your arms overhead and stretch your feet away in a star shape. Stretch your right arm and left foot away, hold for 3-4 deep breaths. Stretch your left arm and right foot away, hold for 3-4 breaths.

No.3 - Supported bridge
From lying on your back, lift your hips up and place the bolster horizontally under your hips. Settle your hips down onto the support of the bolster. Knees bent, feet hip distance apart. Arms in cactus position or extended either side of your body, palms facing up.

No.4 - Prone twist
Place your bolster vertically along the top centre of your mat with a folded blanket at the far end. Sit with your right hip up against the short end of the bolster. Place your hands either side of the bolster. With an inhale lengthen through the whole spine and on your exhale gently place your front spine along the length of the bolster. Place your right cheek on the folded blanket and let your arms gently hang either side of the bolster. Repeat on the left side.

No.5 - Reclined bound angle
Place your bolster vertically along the top centre of your mat with a folded blanket at the far end. Sit with the back of your hips against the short end of the bolster. Bring the soles of your feet together and let your knees drop out to the sides. Prop your legs with a brick under each thigh or use a yoga belt to secure your feet and support the legs. Gently lie back onto your bolster and place your head on the folded blanket at the top.

No.6 - Resting pose
End your practice with at least 10 minutes of Savasana or Resting Pose. Lie on your back, legs stretched out, arms slightly away from your body, palms facing up. Legs slightly apart and feet fall out to the side, soften your shoulder, back of the neck long. Gently close your eyes, let the body become heavy and melt into the support of the ground. Soften the muscles across your forehead, releasing all tension, gaze inwards. Let all the muscles and bones of your body release.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Hanumanasana - Monkey or Splits

GOD OF MONKEYS
Splits, or ‘monkey pose’ named after the God of Monkeys Hanuman, is a very challenging pose for most of us – especially if you are a runner, cyclist, or a gym goer. It falls into the ‘hip opener’ category, and stretches the hamstrings in the front leg, and the hip flexors of the back leg. Hip openers are one of those poses that definitely have a feel good factor. They are the most requested poses in a yoga class, and are known for releasing stress, tension and anxiety – physically and emotionally. The psoas (one of the hip flexor muscles) is linked with the ‘fight or flight’ response. When this muscle is tight the fight or flight response is constantly being triggered – leaving you feeling stressed, anxious and exhausted. When it is stretched it stimulates the opposite reaction – the ‘rest, restore and digest’ response. Which is why you feel a calm and happy demeanor after a good hip opening class.

Hanumanasana/Monkey or Splits also help you with your transition into Adho Mukha Vrksasana/Handstand. Handstands are all about getting your hips stacked over your shoulders – the more open your hamstring are, the higher you can lift your top leg, the easier it is to hop up into handstand. This sequence would be a good prep if you are working on your Adho Mukha Vrksasana/Handstand.

Hanumanasana/Monkey or Splits challenge your ego and teach you (sometimes the hard way!) to listen to the messages from your muscles, and respect your limitations. The hamstrings and hip flexors are big muscles and need time to release. Move slowly and take extra time in the prep poses, breathe deeply and let the muscle dictate when it is time to progress. It is a pose that should be approached with care and an ability to tap into feedback from the stretching muscles. The hamstrings in particular are prone to overstretch injuries and an over enthusiastic Hanumanasana/Monkey or Splits can leave you with an overstretch injury for upto 6 to 8 weeks or longer.

THE BENEFITS OF HANUMANASANA/SPLITS OR MONKEY
Hanumanasana/Monkey or Splits is a deep hip opener. It stretches the hamstrings, hip flexors, inner groins and glutes. It counteracts tight hips and the effects of sitting for long periods of time and helps the hips move freer and assists with mobility in everyday activities. It is also a lovely grounding pose, helps balance the nervous system and eases stress, tension and anxiety.

EXPLORING HANUMANASANA/SPLITS OR MONKEY IN YOUR PRACTICE
This sequence will gradually warm up your hamstrings and hip flexors. You will have plenty of opportunities to ease them open, so very gently at the start with the supine leg stretch. Move slowly and carefully to ensure you do not overstretch the hamstrings. The best lesson to learn as a yogi is the difference between an opening stretch and a pinchy stretch, which can be an indication of an overstretching muscle.

If your hips are quite high up when you come into Hanumanasana/Monkey or Splits place a bolster, or some cushions, under your pelvis to help support you in the pose. If your hips still don't reach the bolster comfortably, push the bolster further down your front leg, just under your thigh which will support you from the front leg. If you don’t quite need this amount of lift, use a brick or a rolled up blanket under your pelvis for support, as illustrated in the sequence.

Place your hands on bricks, or piles of books, either side of your hips to help you keep your chest open and your hips squared to the front on your mat. Focus on keeping the hips level rather than getting your hips to the ground.

If your hamstrings are not comfortable in any of the above versions, have a look at my Instagram post for some different versions of Hanumanasana/Monkey or Splits.

ALIGNMENT CUES
This is definitely a sequence to link your breath with your movement. Pause in the poses where you feel the hips opening and use the inhale to retract slightly from the pose and the exhale to soften into your comfortable range of movement.

Have a read of the tips below and either print out the sequence or save it onto your device:

• From Anjaneyasana, place your hands on bricks, or the ground, either side of your hips, gradually straighten your right leg, slide your heel forward along the ground.

• At the same time slide your left leg back, reach the top of the foot back along the ground.

• Keep your hips level and squared as you dip your hips down, working towards your pelvis sitting on the ground.

• Hug your inner thighs and hips to the midline. Right toes pointing up, left heel in line with your left hip joint.

• Lengthen through the spine. If your hips are grounded, reach your arms up high, gaze forward.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.
Ruth Delahunty Yogaru