In modern yoga it is a standing, back bending and balancing pose. It is a beautiful combination of balancing and movement. Natrajasana means dancing pose. It is derived from a pose in the Indian classical dance form Bharatanatyam. In Sanskrit Nata means dancers and Raja means King therefore, Nataraja means the king of dance.
- Warm up exercises must be done before one begins the practice of Natrajasana.
- Stand straight on the ground connecting both the legs.
- Keep both arms straight on the side.
- Focus the vision at one point in the line of the eye.
- While inhaling, bend the left leg backward and hold the left ankle with the left hand.
- Left leg should be raised upward as much as possible comfortably.
- Now extend the right arm straight out in front.
- Maintain the height of the right hand at the shoulder level.
- Make sure that the left thigh is facing downwards.
- Balance and try to hold this position for 3-8 breaths.
- Feel the stretch between the right arm while reaching forward and the left leg reaching backward.
- Slowly return back to the original position.
- Repeat the same procedure on the other side.
- Repeat this yoga asana for at least 4 times.
Benefits of Natrajasana
- Regular practice of Natrajasana strengthens the muscles of the shoulders, arms, chest, thighs, back, waist, groin, hips, ankles, legs and abdomen.
- Regular practice of this yoga asana helps to stretch the muscles of the chest, hips, legs, waist, arms, thighs and ankles.
- Regular and proper practice of Natrajasana increases the mental ability of a person.
- Regular practice of this yoga posture increases the balance of the nervous system.
- Regular practice of this yoga asana helps to improve the posture of the body and increases the balance.
- This asana helps to relieve the stress and helps the mind to stay calm.
- It helps to increase the concentration power of the brain.
- This asana helps to improve the memory power of the brain.
- Regular and proper practice of this asana provides grace to the body and movements.
- Regular practice of Natrajasana helps to improve the functioning of the digestive system.
- Regular practice of this asana helps to increase the metabolism.
- Regular practice of Natrajasana helps to reduce and maintain the body weight.
- Natrajasana helps to prevent the problem of obesity.
- Regular practice of yoga asana helps to reduce the thigh fat. It also helps to shape up the thighs.
- Regular practice of Natrajasana helps the body to become more flexible. Especially the legs.
- Natrajasana is a beautiful combination of structure and movement.
- Natrajasana is a deep back bend yoga pose.
- It gives a feeling of invigoration.
- Regular practice of Nataraja posture can prevent the calcium accumulation in the shoulder and brain.
- Practice of Natrajasana should be avoided in the case of high blood pressure and low blood pressure.
- This yoga posture should be avoided in case of any major surgery/surgeries such as legs and hips lower back, knees and especially in shoulder capsule.
- Body parts should be stretched according to their capacity, unnecessary stretch can be harmful.
- Practice of this asana should be avoided in case of severe knee and shoulder pain.
- During practice if one feels any kind of pain then the person should stop this practice immediately.
- Sciatica patients should avoid the practice of this yoga asana.
- In case of migraine, one should avoid the practice of this yoga asana.
- People with spinal pain/problem should avoid the practice of this yoga asana.
- The practice of this yoga asana should be avoided in case of varicose veins.
- People should avoid the practice of this yoga asana in case of vertigo.
- Warm up exercises are must be done before the beginning of Natrajasana or else one can end up with a strain/jerk.
- People who have undergone any major surgery/surgeries should avoid doing this asana for at least 9 to 12 months after it and if they want to start this after the mentioned period of time, they should discuss it with their doctor.
- People with severe obesity should avoid the practice of this asana.