Natarajasana (Lord of the Dance Pose) How to do & Benefits


A girl showing How to do Dancer Yoga Pose / Natrajasana at the beach / sea-shore
Lord of the Dance Pose / Natrajasana

                             Pronunciation -           na-ta-raja-sa-na
                             Meaning –Natarajasana ’ is the Sanskrit word.
                                                                                     It means a ‘Lord of Dance’. 
                                                                                     And asana means 'Posture' or 'Pose'.
                             Difficulty –  4.6 out of 10.

This is balancing asana or pose. Poor balance means restless mind or distracted attention.

                                            This Yoga pose is also called as "Standing Bow Pose".


How to do Natarajasana or Dancer yoga pose ?

Steps –

          1) Stand straight with legs together and hands straight down touch to the side of the thighs.

         2) Take couple of deep breath and calm your mind.
                    Now slowly bend your right leg from knee and grasp right foot with right hand as shown in picture above. Then extend the left arm.

         3) Maintain the balance on one leg with extended one arm & one leg.
                    To maintain the balance focus on fixed point of wall or anything.
                    Gently breathing also helps to maintain the balance.
                    Stay in this pose or Hold this pose for few seconds. 10 seconds are enough for beginner.
                    Your breathing must be gently and at normal depth, while doing this Yoga pose.

        4) Then slowly bring your hand and foot back to the original position.
                    Stand straight with legs together and hands straight down touch to the side of the thighs.

        5) Now just change the leg, this time take left leg and bend it from knee.
                    Repeat the steps from 1 to 5.

Note –

         a) Try to maintain balance of your body on one leg as much possible as you can.
         b) Focus on one fix point to maintain the balance.
         c) Stretch your hand & leg as much as you can upward direction.

Important :-

For Yoga & Meditation wear something comfortable clothes. Too tight cloths will distract you.
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Do not practice Yoga on hard surface, it will hurt your skeleton and internal organs too. So must do on  Yoga Mat.
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Benefit –

       a) Regular practice of Dancer yoga pose or Standing Bow pose increase concentration.
       b) Regular practice of Dancer yoga pose improves balance and co-ordination of the body.
       c) This Yoga pose, helps to strengthen leg muscles like hips, thighs, calf’s etc.
       d) This Yoga pose, improves body posture because of the arch of vertebra spine.
       e) This Yoga pose, helps to remove fatigue and laziness.

Limitation –

       a) Those who have knee-joint pain or ankle-joint pain should avoid doing Dancer Pose or Natarajasana.
       b) Those who have back pain also should avoid doing this Yoga pose.
       c) Avoid this Yoga pose, if you are feeling like qualm or reel.



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