Natarajasana (Dancer Pose) How to Do it

Natarajasana (Dancer Pose)

Natarajasana, also known as Lord of the Dance Pose, is a yoga asana specially designed to encourage the development of the mind as well as the body.  This asana is named to represent the dancing form of Lord Shiva.

To perform Natarajasana, one balances on one leg and lifts the other leg and holds it with the left hand behind the back.  The person then gently bends his upper body towards the back leg, in imitation of Nataraja.

Natarajasana has many benefits.  It improves balance, strengthens the back and thighs, heals the heart, stimulates the pancreatic glands, increases attention and perception, and activates many parts of the body.

How to Do it?

♦ First of all, stand on the yoga mat by putting equal weight on both the feet and focus your attention on any one point in front.

♦ Now bend the right knee and hold its ankle from behind the body with the help of the right hand.

♦ Till now keep both the knees equal and try to create physical balance.

♦ When the balance is made, try to stretch the right leg upwards as much as possible while holding it with the right hand.  Keep in mind that the right hip should not bend.

♦ Now join the index finger and thumb of the left hand and bring it in Gyan Mudra and spread the hand forward in front of the chest and now concentrate on it.

♦ Try to stay in this state for as long as possible.

♦ Now bring the left hand down and leave the right ankle and bring the right hand also in a relaxed state.

♦ Slowly bring the right leg down to the ground.

♦ After resting for a while, then practice the same sequence with the left leg.

Benefits of Natarajasana (Dancer Pose)

1. Improves Balance:

This asana helps in improving the balance of your body and stabilizes your nervous system.

2. Strengthens back and thighs:

Performing Natarajasana strengthens your back muscles and thighs.

3. Keeps the heart healthy:

This asana improves the health of your heart and increases blood circulation.

4. Stimulates the pancreatic glands:

Performing Natarajasana can relieve stomach problems and stimulate the pancreatic glands.

5. Improves attention and perception:

Regular practice of this asana can improve attention and perception.

6. Beneficial for the body:

Natarajasana helps in activating various parts of the body, thereby improving the overall health of the body.

7. By doing Natarajasana yoga, the thighs, hips, ankles and chest become strong by stretching.

8. The practice of this yoga asana increases your concentration.

Precautions of Natarajasana (Dancer Pose)

♦ It is important to take care of the following precautions while doing Natarajasana:

♦ Do according to health and experience: It is good for beginner yogis to practice Natarajasana under the supervision of a yoga guru.

♦ Take care of prioritization: Prioritize your body gently before doing this asana, so that your muscles do not get tense.

♦ Do it in the right place: If you have difficulty balancing, doing it in a controlled place can reduce your risk of falling.

♦ Take care of accurate body fingers: It is important to take care of accurate body fingers while performing this asana, which reduces the risk of injury.

♦ Practice yoga regularly: Regular practice of yoga asanas makes it easier for your body to hold the asana and guarantees safety.

♦ Avoid during pregnancy and injury: Do not do Natarajasana during pregnancy and in case of injury, as it may increase the risk of injury.

Frequently Asked Questions

What is Natarajasana?

Natarajasana is a yoga asana in which balancing on one leg is raised backwards by holding the other leg with one hand. It is also called Lord of the Dance Pose.

What is the benefit of Natarajasana?

Performing Natarajasana improves balance, strengthens the back and thighs, heals the heart, stimulates the pancreatic glands, increases attention and perception, and activates many parts of the body.

How to do Natarajasana?

To perform Natarajasana, balance on one leg and hold the other leg with one hand. Slowly your right arm and left leg will emerge backwards. After this, slowly bend your upper body towards the previous leg.

Who should not do Natarajasana?

Do not do Natarajasana during pregnancy and if you have an injury, as there may be a risk of injury.

For how long should Natarajasana be done?

You can do Natarajasana carefully for 15-30 seconds. Gradually you can increase it for longer duration as per your strength and balance.

What should be kept in mind before doing Natarajasana?

Prioritize your body before doing Natarajasana and gently prepare to practice the asana. It is safe and beneficial to practice yoga postures under the supervision of a yoga guru before attempting them.

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