Yoga Basic Poses: Extended Legs Pose and Feather Dance Pose

Do you know how to perform extended legs pose and feather dance pose? These poses are quite easy to perform and are very useful as the yoga basic poses, especially if you are a beginner in yoga.

Kindly remember to self evaluate yourself regularly. Increase the intensity of the yoga exercise if you feel that your ability and endurance increases. Through this article, we would like to give you basic information and steps about performing yoga basic poses, especially extended legs pose and feather dance pose.

Ask your children or friends to practice together. Having a partner while practicing yoga poses would increase your ability faster.

Yoga Basic Poses – Extended Legs Pose and Feather Dance Pose

Extended Legs Pose (also known as Prasarita Padottanasana)
Here are the steps to perform extended legs pose:
Yoga Basic Poses - Extended Legs Pose

  • Spread a blanket or yoga mat on the floor
  • Spread your legs wide
  • Place your feet and toes pointing forward
  • Bend your body forward
  • Put your palms down on the mat/blanket
  • As an added training, pretend as if you are windmills with one hand on the mat/blanket while the other hand extended, twisting from your naval spot

Benefits of Extended Legs Pose:

  • Develops your hamstrings
  • Strengthens your inner thighs
  • Calms your mind
  • Helps to remove fatigueness

What Extended Legs Pose Looks Like:

  • A tunnel
  • A mountain
  • A windmill

Feather Dancer Pose (also known as Natarajasana)
The steps to perform feather dancer pose are as follows:
Yoga Basic Poses - Feather Dancer Pose

  • Spread a blanket or a yoga mat on the floor
  • Try to bring your knee to your hands
  • Bring your right hand to hold your right big toe, same thing goes for the left hand if you lift your left knee
  • Arch back
  • Tuck your tail-bone
  • Press foot into your hand
  • Extend your free hand out
  • Bow forward and keep your balance

Benefits of Feather Dancer Pose:

  • Strengthens your leg muscles
  • Develops poise
  • Stretches your shoulders
  • Expands your chest
  • Benefits your spine

What Feather Dance Pose Looks Like:

  • A dancer
  • A gazelle
  • A tea pot

In the next article, we will write about fish pose and forward bend pose.

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