Yoga Practice Name
Natarajasana
English Name
Lord of the Dance Pose
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Stand in Tadasana (Mountain Pose).
- Inhale, shift your weight onto your right foot, and lift your left heel toward your left buttock as you bend the knee.
- Press the foot of your right leg, deep into the hip joint, and pull the knee cap up to keep the standing leg straight and strong.
- Begin to lift your left foot, away from the floor, and back, away from your torso.
- Extend the left thigh behind you and parallel to the floor.
- Stretch your right arm forward, in front of your torso, parallel to the floor.
- Come back in starting position and relax.
Practice Keynotes
- Keep your front arm parallel to the ground.
- Keep your focus at a fixed point.
Cautions and Limitations
- Avoid this practice if you are suffering from any back pain.
- Go gently into the final position.
- Don't twist your spine beyond the capacity.
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- Avoid this asana if you are suffering from any injury.
- Don't do this asana if you are having a cramp anywhere.
General Benefits
- Strengthens the spine.
- Tones thighs muscles and stretches the hips.
- Reduces the muscle tension.
- Brings the peace of mind.
- Increases the concentration of mind.
Benefits for Disease
Depression
Body and Organ Affected
Shoulder, Elbow, Arm, Chest, Armpit, Forearm, Wrist, Back, Navel, Ankle, Waist, Abdomen, Hip, Leg, Thigh, Knee, Foot, Hand
