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Natarajasana - Lord of the Dance Pose
"Nata" in Sanskrit means "dancer" and "raja" means "king". 'Nataraja' is another name of Shiva, the Lord of the Dance. Hence this pose symbolizes the dance of Lord Shiva.
Sequence:
- Stand in Tadasana i.e. your feet together and the arms by your sides.
- Shift your weight to the right leg.
- Inhale and bend the left leg backward.
- Grasp the left foot with your left hand and at the same time, lift your right arm straight in front.
- Raise the right arm upward about 45 degrees from the floor.
- Lift your left leg as high as possible with the help of your left arm.
- Hold this position and gaze slightly above the horizon.
- Remain in this pose for about one minute and then return slowly to your original standing position. Repeat for the other leg now.
Caution:
- Try and keep the foot that is being lifted flexed to avoid cramping in the backside of the thigh.
- Avoid this asana if you are suffering from blood pressure, lower back and knee injury.
Benefits:
- It helps in balance and concentration.
- It tones the muscles of the hips and legs as well as stimulates the chest muscles.
- It builds inner and outer steadiness.