Natarajasana (नटराजासन)

Natarajasana (नटराजासन), also known as Dancer Pose or Lord of the Dance Pose, is a standing balancing backbend in yoga. The pose is named after Nataraja, a form of the Hindu god Shiva, who is the cosmic dancer. It is a challenging asana that requires a combination of strength, balance, and flexibility.

How to do Natarajasana

  1. Start in Tadasana (Mountain Pose)
    Stand tall with your feet together, spine straight, and hands by your sides. Find a focal point (drishti) in front of you to help with balance.
  2. Shift Your Weight
    Shift your weight onto your left foot, grounding it firmly into the mat.
  3. Lift and Bend
    Bend your right knee and lift your right foot behind you, bringing the heel toward your right buttock. Keep the knee close to the midline of your body.
  4. Grasp the Foot
    Reach back with your right hand and grasp the outside of your right foot or ankle. For a deeper pose, you can take a “flipped grip” by reaching around from the inside.
  5. Extend Forward
    Inhale and extend your left arm straight forward at shoulder level.
  6. Create the Arch
    Exhale and begin to lift your right leg up and back, kicking your foot into your hand. Simultaneously, lean your torso forward to counterbalance the weight. Keep your hips level and avoid twisting.
  7. Deepen the Pose
    Continue to lift your leg higher, creating a deep arch in your back. Keep your chest open and your shoulders rolled back.
  8. Hold and Release
    Hold the pose for a few breaths, maintaining your focus. To exit the pose, slowly release your hand from your foot and return to Tadasana. Repeat on the other side.

Benefits of Natarajasana

  • Improves Balance and Concentration
    It is a balancing pose that requires intense focus, which helps to improve both physical balance and mental concentration.
  • Strengthens the Body
    It strengthens the muscles of the legs, ankles, and core.
  • Increases Flexibility
    It provides a deep stretch to the shoulders, chest, abdomen, groins, and thighs.
  • Stimulates Digestion
    The deep stretch in the abdomen can help to massage the internal organs and improve digestion.
  • Reduces Stress
    The mindful practice and focus required can help to calm the mind and relieve stress and anxiety.
  • Improves Posture
    It helps to elongate the spine and strengthen the back muscles, counteracting the effects of slouching.
  • Enhanced Mental Clarity
    Holding the pose requires focus and concentration, which can help to improve memory and mental sharpness

Contraindications of Natarajasana

Avoid or modify this pose if you have:

  • Injuries
    Recent or chronic injuries to the ankles, knees, hips, or shoulders.
  • Spinal Issues
    Conditions like a slipped disc, bulging disc, or severe lower back pain.
  • Vertigo or Dizziness
    The balancing nature of the pose can be unsafe for those with balance disorders.
  • Blood Pressure or Heart Conditions
    People with high or low blood pressure or heart problems should be cautious and consult with a professional.
  • Pregnancy
    Pregnant women should avoid this pose, as it can put unnecessary pressure on the abdomen and back.

Anatomy (Muscles involved)

Natarajasana engages and stretches a wide range of muscles and joints:

Standing Leg
The quadriceps and hamstrings of the standing leg work to keep it straight and strong. The muscles in the foot and ankle, especially the peroneals, are active to maintain balance.

Lifted Leg
The quadriceps are stretched, while the hamstrings and glutes work to lift the leg higher. The hip flexors are also deeply stretched.

Torso
The core muscles (abdominals and obliques) are engaged to stabilize the spine and prevent it from swaying. The erector spinae muscles along the back are active to support the backbend.

Shoulders and Chest
The pectorals and deltoids are stretched, while the rotator cuff muscles are engaged to stabilize the shoulder joint. The chest is opened, and the shoulders are pulled back.