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Chapter 18 – Isabella

Dancers Pose

Sanskrit: Naṭarājāsana

Pronounced: “Not-ah-raj-ahs-anna”

Join us underwater on land. The dancer Isabella has a different day than she would have expected.
The miracles of the mala continues here in the Russian capital.


The dancer

  1. Get up and stand on the front of the mat and find a focal point somewhere in front of you.
  2. Raise your right arm up to the sky and place the weight on your right foot.
  3. Bend your left knee to pull your foot toward your left buttock and grasp the ankle with your left hand.
  4. Push your back foot back and up toward your hand as your thigh begins to lift.
  5. Tighten your abdomen and gently allow your upper body and right arm to search forward and down, but not further down than horizontally.
    See if you can lift the back thighs up to the horizontal.
  6. If you can, look to the right.
  7. Stay standing for 5-6 breaths.
  8. Carefully return to the starting position and repeat on the opposite side.

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