Natrajasana or Yoga Dance Pose
What is Natarajasana?
Natrajasana is also called the Yoga Dancer Pose or the Yoga Dance Pose. ‘Nata’ means dancer and ‘raja’ means king. So the pose is related to the King of Dancers. Shiva is also referred to as Nataraja or the ‘lord of the dance’.
Step-by-step: To achieve the Natrajasana, you first move into the Tadasana (Palm Pose), then into the Natrajasana, and finally end up doing the one-legged Pranamasana (Prayer Pose)
Tips: This is a difficult pose, requiring great balance, and not suitable for a beginner. You must try it only after you have become proficient in the other basic poses.
Benefits: The Natarajasana has many benefits on the body and mind.
Contraindications: Do not practice this pose if you suffer from blood pressure problems.
Natrajasana is also called the Yoga Dancer Pose or the Yoga Dance Pose. ‘Nata’ means dancer and ‘raja’ means king. So the pose is related to the King of Dancers. Shiva is also referred to as Nataraja or the ‘lord of the dance’.
Step-by-step: To achieve the Natrajasana, you first move into the Tadasana (Palm Pose), then into the Natrajasana, and finally end up doing the one-legged Pranamasana (Prayer Pose)
- First stand straight on the floor with your feet close together. You have to look straight ahead and allow your hands to hang loosely at your sides. Breathe normally.
- Now, shift your weight to the left leg and stand upon it while you fold your right leg back at the knee. Grab the toes of this right leg using the palms and hands of the right hand. You must hold all the five toes firmly.
- Once you have established this sequence, tighten the left hand and bring all the fingers of this hand together. Now slowly and gradually raise this hand up, and hold it straight and rigid in front of you.
- As you are doing this, you must simultaneously slowly push the right knee (which you have already raised, a little backwards, and then up and back again. All movements should be slow and gradual.
- The next step is to bend your body forwards from the waist. Keep your gaze fixed on your left hand which is extended in front.
- Your right foot should be held tight and pushed back fully. The left leg should be tight and held firm. You must loosen the legs when you are bending your body slightly forward.
- Hold this pose for about 8 to 10 seconds, breathing normally all the time.
- Now, slowly bring your left hand down tightly. Your right leg must be now brought back from its folded position and released.
- Rest for a few seconds and then repeat the pose with the other leg and hand.
Tips: This is a difficult pose, requiring great balance, and not suitable for a beginner. You must try it only after you have become proficient in the other basic poses.
- If you face difficulty in the beginning take the help of some props. You may hold on to a wall or pillar for support.
- In the beginning you may not be able to hold this pose for more than 6 to 8 seconds. Gradually increase your time. You can also gradually increase the number of repetitions that you do.
Benefits: The Natarajasana has many benefits on the body and mind.
- It improves balance.
- It stretches the joints of the palms, fingers, shoulders, hips and knees, stimulating the tissues, nerves and muscles in these areas. It is thus very beneficial for those with arthritis.
- It is very effective in curing backaches, because the posture strengthens and stretches the spine, making it more flexible.
- The posture also improves digestion and eyesight, strengthens bones and generates potency and vitality.
- It also increases concentration and thus strengthens the mind as well.
Contraindications: Do not practice this pose if you suffer from blood pressure problems.