Overview
This is a balancing pose which strengthens the core muscles (abdominal and back), arms and leg muscles.
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Joint Actions
Muscular Actions
Lord of the Dance
Pashchima Namaskarasana
Overview
Also commonly known as 'Dancer's pose'. This is a backbend and balance posture. As the lifted leg kicks back into the hand to create a deeper backbend, many things happen. In the upper body, abdominal muscles and pectoral muscles of the back arm are stretched intensely as it is pulled back. In the lower body, the hip flexors of the lifted leg and hip extensors of the standing leg are lengthened.
Therefore, to successfully transition into and hold this pose, many things are needed. Balance, coordination, and length and strength in the lower limb, hip and torso (anterior and posterior) muscles and other soft tissue structures e.g. ligaments.
Joint actions
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Muscular actions
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Nerves
Nerves which may undergo neural tension:
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Femoral nerve
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Deep fibular nerve
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Musculocutaneous nerve
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Ulnar and median nerves
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Notes
As this posture requires a synergy of strength, flexibility, balance and coordination, it may be challenging for beginners. Beginners should therefore avoid or modify it, such as with props e.g. holding onto a wall.
Hip extensors should be activated to reduce lumbar load as the lumbar spine is in deep extension.
As the back arm is in an internally or externally rotated (depending on how one holds onto the lifted leg) and extended position, muscles of the shoulder and arms should be activated to minimise risk of shoulder injuries.
Precautions & Contraindications
Avoid or modify if any of the following are present:
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Hip pain, hip arthritis, or hip replacement
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Hamstring injury e.g. strain
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Groin injury e.g. strain
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Acute back pain or injuries e.g. surgeries, arthritis, disc herniation, sacroiliac pain
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Hernia
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Poor balance