Lord of the Dance Pose - Natarajasana
About Lord of the Dance Pose
The lord of the dance pose (natarajasana) is a challenging yoga posture which can only be successfully performed once all the beginner poses have been thoroughly mastered. It is classified as a standing backbend: this combination in itself holds numerous physical challenges for the yoga follower. Beginners should approach this posture with care, since incorrect or hasty movements can cause muscle cramps and strains. It is advised to perform a few preparatory poses to warm up the muscles. The Virasana, Gomukhasana, Uttanasana, Urdhva Dhanurasana and Eka pada rajakapotasana are some of the yoga poses that can be performed prior to the Lord of the Dance pose.
Step By Step Instructions
With the muscles adequately warmed up, prepare to follow these guidelines for the natarajasana!
- Position yourself with your feet apart on the yoga mat in the Mountain Pose. Shift your body weight onto the right foot as you bend the left knee and pull your left foot up towards the left buttock.
- Keep your right leg (the standing leg) straight.
- Now swing your left arm outwards in such a way that the left palm faces away from your body. Then bend the left elbow and use the left hand to hold onto the left foot.
- Using your hand for support, bring your left leg up higher until your thigh is held parallel to the mat. The challenging part while performing this sequence is swinging the left arm in such a way that the left elbow faces the ceiling.
- Extend your right arm straight ahead so that it is parallel to the floor.
- Maintain the lord of the dance pose for 20 to 30 seconds or for longer if you are able to.
- Exit the pose, and repeat it with the right leg.
This demanding standing backbend has numerous health benefits!
- A great full body stretch that especially targets the legs, shoulders, chest, thighs, groin and abdomen.
- Strengthens the leg and calf muscles.
- Strengthens the ankles.
- Enhances the body’s sense of balance.
- Reduces mental and physical stress.
Things to Remember!
Beginners can perform the lord of the dance pose next to a wall for added support. Stop performing the sequence as soon as you feel discomfort or pain. Pushing your body to achieve more than it possibly can will lead to easily avoidable injuries. Individuals with low blood pressure must consult their health practitioners before attempting the lord of the dance pose.