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Préparation À Natarajasana Le Danseur Cosmique

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Préparation À Natarajasana Le Danseur Cosmique Pratique Préparation à Natarajasana Le danseur cosmique De Nata, qui signifie acteur ou danseur, et Raja qui signifie le Roi. Aussi appelé le Danseur Cosmique, Nataraja est un autre nom pour Shiva, Maître des Yogis, symbole du Hatha Yoga. Natarajasana est un travail d’étirement et d’équilibre qui renforce et étire les muscles des mollets, des cuisses, de la région inguinale et de l’abdomen. Il fortifie les genoux et les chevilles ainsi que les hanches et la colonne vertébrale. Il ouvre les poumons, la poitrine, le thorax et étire les épaules. Voici un enchaînement de niveau intermédiaire à avancé en guise de préparation à Natarajasana. Contre-indications: faiblesse des genoux, problèmes de tension ou vertiges. Laurence Moury 1 2 3 I. A partir d’Uttanasana (1), prenez Expir : prenez Adho Mukha Svanasana Utthita Ashwa Sanchalanasana (2). (3). Les jambes sont tendues et les Inspir : amenez le pied gauche vers rotules remontées, les ischions vers l’arrière, pliez le genou de la jambe le ciel. Les mains sont enfoncées droite à angle droit. Pressez les mains dans le sol, les bras sont tendus, dans le sol, redressez la tête. Roulez les coudes souples. Les épaules sont les épaules vers l’arrière et le bas et éloignées des oreilles, les omoplates ouvrez la poitrine vers l’avant. Re- sont rapprochées, le haut et le bas gardez devant vous. Etirez la jambe du dos sont allongés. La tête est dans arrière, talon vers le sol, l’arrière le prolongement du dos, le regard in- du genou est ouvert. Relâchez les térieur dirigé vers le nombril. Respi- hanches en les maintenant de face, rez amplement. amenez-les progressivement vers le Reprenez l’enchaînement (3)-(2) bas. Respirez amplement. avec le pied gauche vers l’avant. Re- venir en Adho Mukha Svanasana (3). Echo du yoga 70 26 Pratique 4 5 6 II. A partir d’Adho Mukha Svanasana (3), droit, jambe gauche tendue (5). Rame- prenez Bhujangasana (4). Expir : genoux nez la jambe gauche au-dessus de la au sol, glissez sur le ventre. Inspir : re- jambe droite, les deux genoux superpo- dressez lentement le buste et la tête en sés, les hanches de face, les fessiers au appuyant sur les mains, sans écarter les sol ; crochetez les doigts des mains, bras coudes. Les épaules sont basses et vers droit vers le bas. Reculez bien le coude l’arrière, les omoplates rapprochées et gauche vers l’arrière et relevez la poi- la cage thoracique ouverte vers l’avant. trine : Gomukhasana (6). Expir : mains Le pubis est enfoncé dans le sol, la ten- au sol, soulevez les hanches et tendez la sion dans la colonne uniformément ré- jambe droite vers l’arrière en gardant la partie et le dos étiré vers l’arrière. Res- jambe gauche pliée à angle droit devant pirez calmement. vous. Reprenez l’enchaînement (5)-(6) Expir : soulevez le bassin et amenez la en inversant la position des bras et des jambe droite devant vous pliée à angle jambes. 7 8 9 III. Prenez ensuite Ustrasana (7) : les Pour Ustrasana complet (8) : posez les genoux sont écartés de la largeur du paumes des mains sur les plantes des bassin, les jambes et les fessiers sont pieds. Relevez les côtes inférieures et contractés. Placez les mains dans le bas arquez le dos autant que possible, tout du dos. Elevez le torse, poussez le bassin en maintenant le niveau de confort de vers l’avant et allongez la face antérieu- la posture. Inspir : redressez-vous pru- re des cuisses. Rapprochez les omoplates demment. en tirant doucement les épaules en ar- Balasana (9) : fesses sur talons, front au rière. Tirez les muscles abdominaux vers sol, bras de part et d’autre du buste, la colonne pour protégez le bas du dos. paumes vers le ciel. Respiration ample. Echo du yoga 70 27 Pratique 10 11 12 13 IV. Expir : Commencez en position ac- ternativement chaque jambe trois fois, croupie (10). Inspir : allongez les jam- et immobilisez-vous ensuite dans la pos- bes en Uttanasa (11), répétez trois fois. ture, jambe levée, pendant quelques Puis prenez Uttanasana et maintenez la respirations. Si la jambe n’est pas ten- posture au moins 30 secondes. Si néces- due, adaptez la posture en prenant par saire, pliez les jambes. Si c’est confor- exemple appui sur une brique (12). Gar- table, déplacez le poids du corps vers dez les jambes tendues, quitte à monter l’avant des pieds. Respiration ample. la jambe moins haut. Pour approfondir, A partir de cette position, inspir : mon- amenez le buste vers la jambe d’appui tez une jambe lentement. Expir : re- tendue et étirez l’autre jambe vers le descendez-la. Montez et descendez al- haut et l’arrière. Répétez de l’autre côté. 14 15 16 17 V. Relaxez-vous le temps de quelques Respiration ample. Expir : descendre respirations amples en Uttanasana sou- ensuite le tronc parallèle au sol (17). ple (12), jambes légèrement pliées et Gardez la cuisse de la jambe droite dans bras ballants. Revenir en Tadasana (15), l’alignement du tronc, genou vers le posture neutre debout. haut, la tête est dans l’axe de la colon- Etirement du quadriceps sur une jambe: ne. Respiration ample. Inspir : redressez pliez la jambe droite et agrippez la che- le tronc doucement. Expir : re-déposez ville. Gardez les genoux proches l’un de le pied droit au sol avec contrôle. Ré- l’autre ainsi que le bassin de face (16). pétez de l’autre côté. Terminez en Ta- dasana (15). Echo du yoga 70 28 Pratique 18 19 20 21 VI. A partir de Tadasana (15), transfé- buste et ouvrir la cage thoracique (19). rez le poids du corps sur la jambe gau- Pour approfondir, remplacez la sangle che. Pliez la jambe droite et agrippez la par les deux bras (20). Pour progresser cheville avec la main droite. Tendez la vers Natarajasana, partez de la posture jambe droite en montant le genou et en (18) et montez le bras gauche à l’ho- relevant haut le talon tout en prenant rizontale (21). Maintenez le bas- appui avec la main gauche pour ne pas sin de face, remontez encore perdre l’équilibre (18). Pour stabiliser le genou droit, redressez au la posture, penchez-vous légèrement en maximum le buste. A chaque avant. Gardez le bassin de face et re- étape, respirez amplement. dressez le buste. Respiration ample. Travaillez de chaque côté. Répétez de l’autre côté. Reprendre Pour Natarajasana (22), mon- la posture (18) en plaçant tez le bras gauche à la verti- le pied droit dans une cale, gardez le regard immo- sangle, tendez la bile et fixé sur un point devant jambe droite vers le vous. Veillez à l’équilibre en- haut en vous aidant tre l’étirement de l’avant de de la traction de la la cuisse droite et l’étirement sangle. du dos. Respiration profonde. Montez les cou- Expir: relâchez doucement. Répé- des pour étirer le tez de l’autre côté. 22 Echo du yoga 70 29.
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