Natarajasana
aka: The Lord of the Dance Pose
(not-ah-raj-AHS-anna)
nata = actor, dancer, mime
raja = king
The Lord of the Dance Pose, or Natarajasana, is a challenging balancing pose with deep meaning and many variations.
Advantages
Natarajasan is derived from Nataraja, the Hindu god Shiva. The dance represents the energy of the universe.
In addition to being an incredible asana for improving balance, benefits of the Lord of the Dance Pose include:
* Stretches the upper and lower body simultaneously
* Builds strength in the legs
Step Into the Pose
1. Begin in Mountain Pose.
2. Activating your right foot, and on an exhale, bring your left leg back with your left hand. Make sure to draw your navel inward as you move the tailbone down.
3. Keep your torso straight and upright. If you need to extend the opposite hand for balance, take care not to strain the lower back as your torso moves forward.
4. Pull the shoulders down as you arc into the pose.
5. Stabilize the body on the standing leg, and hold the pose for 30 seconds.
6. To release the pose, exhale and bring the leg down slowly. Center yourself in Mountain Pose, then repeat on the other side.
Beginner Tips
Keep the foot flexed to avoid leg cramps. Use a wall for more support.
Advanced Tips
Bring both hands up to grasp the raised foot, arms raised overhead, elbows along the ears.
Anatomical Focus
# Thighs
# Knees
# Ankles
# Abdomen
# Pelvis
# Groins
# Chest
# Shoulders
# Spine
# Kidneys
# Lungs
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Benefits
* Stretches the shoulders and chest
* Stretches the thighs, groins, and abdomen
* Strengthens the legs and ankles
* Improves balance
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Contraindications and Cautions
* Low blood pressure
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Beginner's Tip
Many beginners, when lifting the leg, tend to cramp in the back of the thigh. Be sure to keep the ankle of the raised foot flexed; that is, draw the top of the foot toward the shin.
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Modifications and Props
Balance can be difficult in the modified version. Try bracing the free hand against a wall to help you stay stable.
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Partnering
Have your partner help you with balance. As you perform the pose (any of the described variations), have your partner stand behind you. Let him use his best judgment on how to keep you from toppling over, such as bracing your hips with his hands, or helping you to grasp the raised foot.
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Preparatory Poses
* Adho Mukha Vrksasana
* Dhanurasana
* Eka Pada Rajakapotasana
* Gomukhasana
* Hanumanasana
* Supta Virasana
* Supta Padangusthasana
* Urdhva Dhanurasana
* Ustrasana
* Uttanasana
* Virabhadrasana III
* Virabhadrasana I
* Virasana
* Vrksasana
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Follow-Up Poses
Natarajasana is usually performed as the final pose of a series of challenging backbends. You'll probably want to release the spine by coming to Ardha Uttanasana (Half Uttanasana), also known as Right Angle Pose, at the wall or reclining twist.
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Deepen The Pose
You can move even further into this pose by grasping the raised foot with the off-side hand. Complete the pose as described above in the Variation section. Then inhale and swing the free hand first up toward the ceiling, then bend the elbow and reach for the inside of the raised foot.
# Thighs
# Knees
# Ankles
# Abdomen
# Pelvis
# Groins
# Chest
# Shoulders
# Spine
# Kidneys
# Lungs
► ▼
Benefits
* Stretches the shoulders and chest
* Stretches the thighs, groins, and abdomen
* Strengthens the legs and ankles
* Improves balance
► ▼
Contraindications and Cautions
* Low blood pressure
► ▼
Beginner's Tip
Many beginners, when lifting the leg, tend to cramp in the back of the thigh. Be sure to keep the ankle of the raised foot flexed; that is, draw the top of the foot toward the shin.
► ▼
Modifications and Props
Balance can be difficult in the modified version. Try bracing the free hand against a wall to help you stay stable.
► ▼
Partnering
Have your partner help you with balance. As you perform the pose (any of the described variations), have your partner stand behind you. Let him use his best judgment on how to keep you from toppling over, such as bracing your hips with his hands, or helping you to grasp the raised foot.
► ▼
Preparatory Poses
* Adho Mukha Vrksasana
* Dhanurasana
* Eka Pada Rajakapotasana
* Gomukhasana
* Hanumanasana
* Supta Virasana
* Supta Padangusthasana
* Urdhva Dhanurasana
* Ustrasana
* Uttanasana
* Virabhadrasana III
* Virabhadrasana I
* Virasana
* Vrksasana
► ▼
Follow-Up Poses
Natarajasana is usually performed as the final pose of a series of challenging backbends. You'll probably want to release the spine by coming to Ardha Uttanasana (Half Uttanasana), also known as Right Angle Pose, at the wall or reclining twist.
► ▼
Deepen The Pose
You can move even further into this pose by grasping the raised foot with the off-side hand. Complete the pose as described above in the Variation section. Then inhale and swing the free hand first up toward the ceiling, then bend the elbow and reach for the inside of the raised foot.
