Natarajasana (Lord Shiva`s pose)
12 Jul 2021 HYN Himalayan Yoga Academy
Natarajasana is a backward bending as well as a balancing posture. It is generally advised to be practiced by yoga intermediates. The pose strengthens several body parts such as arms, shoulders, and thighs. It brings a sense of balance and coordination in the practitioner and increases his/her concentration. The focus is mainly on the twisting of the middle back in order to grab the foot and the strength of the legs and arms to go beyond the natural stretch. The Sanskrit name Natarajasana is derived from 3 words. Their meanings are as:
Nat = Dance
Raja = King
Asana = Posture
Steps of Natarajasana ( Lord Shiva’s Pose )
- Stand with the feet together and gaze at a fixed point.
- Bend the right knee and grasp the right big toe.
- As the right leg is raised, swivel the shoulder, so that the elbow of the arm holding the big toe point upward. This position of the hand and arm will allow the foot to be raised nearer to the back of the head.
- Make sure the right hip does not twist and the leg is raised directly behind the body.
- Reach upward and forward with the left arm, bringing the tip of the index finger and thumb of the left hand together to form jnana Mudra
- Focus the gaze on the left hand.
- This is the final position.
- Hold the position for as long as is comfortable.
- Lower the left arm to the side. Lower the right leg , releasing the right foot to the floor and the right arm to the side
- Relax, then repeat on the other side.
Breathing: Breath normally throughout the practice.
Benefits of Natarajasana ( Lord Shiva`s pose ) :
- This asana strengthens the back, shoulders, arms, hips, and legs.
- It helps develop a sense of balance and coordination and improves concentration. You tend to focus more and can get relieved from stress.
- This asana calms your mind.
- It also increases metabolism.
- It helps to increase your body’s flexibility.
- This asana cures joint pains, works on a hunch back, is excellent for athletes as the hamstrings are kept fit.
Saral Natarajasana ( Preparatory Lord Shiva`s Pose ) :
- Stand with the feet together and focus on a fixed point.
- Bend the right knee and grasp the ankle with the right hand behind the body.
- Keep both knees together and maintain balance.
- Slowly raise and stretch the right leg backward,as high as comfortable.
- Reach upward and forward with the left arm, bringing the tip of the index finger and thumb of the left hand together to form jnana mudra. Focus the gaze on the left hand.
- This is the final position.
- Hold the position for as long as is comfortable.
- Lower the left arm to the side. Lower the right leg , bringing the knees together. Release the right ankle and lower the foot to the floor. Lower the right arm to the side. Relax then repeat with the left leg.
Natarajasana Contraindications :
- This asana should not be practiced without proper step-by-step guidance.
- if any person has an injury anywhere in the body, he/she shouldn’t perform.
- A person with back inquiries should not perform this pose.