Lord of the Dance Pose (Sanskrit: Naṭarājāsana / नटराजासन)
Some of the most advanced yoga poses often require mastery over a combination of different skills. Natarajasana (Naṭarājāsana) or Lord of the Dance Pose is one such asana which requires us to have an incredible sense of balance, a flexible spine, and strength in our legs and shoulders, all at the same time. ‘Nataraja’ literally means the ‘King of Dancing’. It is also one of the names of Lord Shiva whose dance is described as the dance of cosmic energy.
Instructions for Doing the Lord of the Dance Pose
- Start by standing in Tadasana (Tāḍāsana) or the Mountain Pose, which is the basic standing pose of yoga. Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at your eye level.
- Stretch your left arm out in front of you at your eye level, palm facing downwards. It should be parallel to the ground.
- Now, bend your right knee a little and lift up your right foot by holding the right thumb of your right foot between the thumb and index finger and middle finger of your right hand. Your left arm is still stretched in front of you.
- Stretch your lifted leg upwards by rotating your right elbow and shoulder. Stretch your right arm upwards behind your head. Make sure the grip of your hand over your right foot’s thumb is intact. Your right arm and leg should form a bow behind your head. Your right thigh needs to be parallel to the floor.
- Make sure your left leg is absolutely straight. Lock your knee.
- Hold this position for about 15 to 20 seconds, breathing slightly deeper than normal but without any jerks.
- Release the pose by loosening the grip on your right foot. Lower your arms and come back to step 1’s position (Tadasana).
- Now, repeat all the steps with your left leg. Lift your left leg this time while keeping your right arm stretched in front of you at your eye level.
- Hold for another 15 to 20 seconds and again, come back to step 1’s position. Now relax completely.
Benefits of Doing the Natarajasana
- Natarajasana strengthens and tones your leg muscles, shoulders, chest, spine, and abdominal area.
- It allows you to move with a sense of poise and gracefulness. Your body will remain at ease at all times of the day if you learn how to master this pose properly.
- Your sense of balance increases along with the flexibility in your spine, legs, and arms.
- It is a very effective asana for weight loss and muscle toning.
- Lord of the Dance Pose also helps you improve your digestion.
Precautions
- If you have a knee, spinal, ankle, or shoulder injury, do not practice this pose.
- Also, if you have any kind of heart ailment, especially low BP, it’s best to avoid this pose.
- Initially, you can practice the pose with the support of a wall. Place your hand (which is stretched in front of you) on the wall and find your balance while concentrating on your breath. As you become better, start getting away from the wall.