Natarajasana | Dancer Pose - How to do and 10 Benefits


               Natarajasana is also known as "Dancer Pose". Natarajasana is the balancing Yoga pose. Natarajasana is the combination of 3 Sanskrit words, 'Nata' + 'Raja' + 'Asana'. Nata means 'Dancer', Raja means 'King', and Asana means 'Pose'. That's why in Asian countries Natarajasana is also known as Lord of the Dance Pose.

Women showing How to do Natarajasana Steps on beach

                                                       Pronunciation - na-ta-raja-sa-na
                                                       Difficulty level - 4 out of 10.

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

How to do Natarajasana?

Women doing Dancer Pose on the hill
Dancer Pose

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

Natarajasana Steps -

  1. Stand in Tadasana, straight with legs together and hands straight down touch to the side of the thighs. Take couple of deep breath and calm your mind.
  2. 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.
  4. 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.
  5. 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.
  6. Now just change the leg, this time take left leg and bend it from knee.
    Repeat the steps from 1 to 5.
Note -
  • Try to maintain balance of your body on one leg as much possible as you can.
  • Focus on one fix point to maintain the balance.
  • Stretch your hand & leg as much as you can upward direction.
  • For Yoga and Meditation wear something comfortable clothes. Too tight cloths will distract you.
  • Do not practice Yoga on hard surface, it will hurt your skeleton and internal organs too.
         So you must do Yoga on Yoga Mat.

Benefits of Natarajasana -

  1. Natarajasana Yoga pose helps to strengthen leg muscles like hips, thighs, calf’s etc.
  2. Regular practice of Natarajasana or Dancer pose increase concentration.
  3. Natarajasana improves metabolism and helps in weight loss.
  4. This Yoga pose stretches groin, abdominal organs, and thighs.
  5. Natarajasana Yoga pose helps to increase stamina and metabolic rate, which helps in Fat shedding.
  6. This Yoga pose prevent Calcium deposition in Brain and Shoulders.
  7. Natarajasana Yoga pose improves body posture because of the arch of vertebra spine.
  8. This yoga pose is beneficial for Heart health and it reduces Stress.
  9. Natarajasana Yoga pose helps to remove fatigue and laziness.
  10. Regular practice of Natarajasana improves balance and co-ordination of the body.

Precautions of Natarajasana -

  1. Those who have knee-joint pain or ankle-joint pain should avoid to do Natarajasana or Dancer Pose.
  2. Avoid Natarajasana Yoga pose, if you are feeling like qualm or reel.
  3. If you have a Low or High Blood Pressure, Headache and Insomnia then avoid Natarajasana Yoga Pose.

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