The eighth in a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga practice. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

Natarajasana – The Cosmic Dancer

To Begin: Stand with left leg strong, reach back with your right hand to catch the inside of your right foot, the inner arm facing outward. Extend your left arm overhead and consider the alignment of right ear, right hip, right knee.

The Pose: Extend your left arm up as you expand the body forward to bring the lower abdomen parallel with the ground, reach up and forward with the left arm and let the upper body follow, while the right leg stretches back and up to create long curve through the body. Keep the hips square to the ground, don’t allow the left hip to open to the side. A mirror is helpful with this pose. Repeat with the left leg.

To Intensify: Hold the right big toe with the right hand and extend the right elbow up to the sky. As your flexibility and balance improve, you may be able to draw the right foot to the head. For those with advanced practices, you may choose to bring your left hand back to hold the outer edges of the foot with both hands.

Breathing: Breath deeply and naturally throughout the pose.

To Modify: Stand with left side next to a wall and place the left hand on the wall to support your body in the Basic Pose .

Focus: Focus your gaze at a point in front of the body at eye level. Keep in mind that you want a steady gaze, steady mind, and steady pose. Be sure to perfect each stage of this posture before moving on to a more intense variation.

Contraindications: Those who tend to hyperextend knees should keep the supporting leg straight and strong, but unlocked.

Benefits: Develops suppleness of spine, legs and upper body. Improves mental concentration.

Philosophy: Known as the pose of Shiva, the deity that personifies the transformation, transmutation, and transfiguration of energy. An essential part of the cycle of life, this posture reminds us that life is a dance, and that destruction is vital to new life.