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Nataraja-asana : The King of the Dance Pose

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Nataraja Asana : The King of Dance Pose

"Nat" refers to 'dance' and "Raja" to 'king'. Lord of Dance is one of the attributes used for Shiva. The final posture is a representation of the dance of Shiva Nataraja is another name for Shiva, the Lord of the Dance, whose cosmic dance is the creation and destruction of the world. The dance of Shiva is that which both creates and destroys the world, and the king of the dance pose will help to strengthen your balance and concentration while sculpting your hips and thighs, aligning your vertebrae and stretching your chest muscles. Read more: How to Do the Yoga King of the Dance Pose 

"As inumerable cups full of water, many reflections of the sun are seen, but the sun is the same; similarly individuals, like cups, are inumerable, but the vivifying spirit, like the sun, is one." 

The Shiva-samhita I.35 II.42-43.

 

Instructions


  1. Stand with the feet together and the arms by your sides (see the tad-asana).
  2. Inhale and bend the right leg backward grasping the left foot with your left hand while simultaneously extending the right arm straight out in front.
  3. Continue raising the right arm upward until it is about 45 degrees from the floor while lifting the left leg as high as possible with the left arm.
  4. Hold the posture while breathing gently through the nostrils. Keep your gaze fixed slightly above the horizon.
  5. Remain in the nataraja-asana for about one minute then return slowly to a standing position. Repeat by reversing directions 2-4.

Benefits of the Dancer’s Yoga Pose Yoga:

 This popular hatha yoga posture strengthens and tones your leg muscles and tightens upper arm muscles, hips, and glutes. The Dancer’s Pose is a balancing yoga pose. All balancing yoga poses help with concentration, centering your mind and body, and with bolstering your inner determination.

Dancer’s Yoga Pose Modifications for Beginners:

If you are unable to balance without support, lean against the wall with the side of the body of the standing leg. Coming completely forward may take practice; go as far as your body will allow you to while maintaining balance.

Dancer’s Yoga Pose Modifications for Advanced Yogi Practitioners:

 While in the Dancer’s Yoga Pose, bring your other arm back and grasp the outside of the extended foot (both hands will now be holding your foot.) Keep your thigh raised so that it is parallel with the floor. This hatha yoga posture will challenge your balance further.

Dancer’s Yoga Pose Variations:

If holding your ankle proves difficult, you can move your hand to your leg with your palm facing in. This advanced hatha yoga posture can also be done with the support of a wall.

Cautions for When Practicing the Dancer’s Yoga Pose:

 Those prone to either high or low blood pressure should be careful when practicing this hatha yoga posture. Stop if you feel lightheaded or dizzy.


 

  

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