Here, we will be discussing the benefits of Natarajasana. Lord Shiva is known by numerous names, including Nataraja. According to Hindu scriptures, Lord Shiva expresses his passion for music, dance, and art via his dancing. If done correctly, this yoga pose resembles Lord Shiva’s dancing position. Take a look at all of the benefits this asana offers in this article.

Everything You Need To Know About The Natarajasana

1. What You Should Know Before You Do This Asana 2. How To Do The Natarajasana 3. Precautions And Contraindications 4. Beginner’s Tip 5. Advanced Pose Alteration 6. Benefits Of The Natarajasana 7. The Science Behind The Natarajasana 8. Preparatory Poses 9. Follow-Up Poses

What You Should Know Before You Do This Asana

Like other asanas, this asana must also be practiced on an empty stomach. You must make it a point to have your meals four to six hours before the practice so that the food is digested, and the energy is ready to be expended. Also, make sure your bowels are empty before you practice. Yoga must be practiced at dawn or dusk for best results.

Level: IntermediateStyle: VinyasaDuration: 15 to 30 secondsRepetition: Once on each footStretches: Shoulders, Thighs, Abdomen, Thorax, GroinStrengthens: Legs, Ankles

How To Do Natarajasana

  1. To begin with, stand in the Tadasana.
  2. Breathe in, and lift your left foot, such that the heel is placed towards the left buttock and your knees are bent. Your entire body weight must be placed on your right foot.
  3. Then, push the ball of the right thigh bone into the hip joint, and pull the kneecap up so that your standing leg is strong and straight.
  4. Keep your torso upright. Grasp the left foot from the outside with the left hand. You must make sure your lower back is not compressed. So, make sure your pubis is lifted towards your navel. And as you do that, press your tailbone to the floor.
  5. Begin to lift your left foot up, away from the floor and back, away from your torso. Extend the left thigh behind you and parallel to the floor. Your right arm must be stretched forward, such that it is parallel to the floor.
  6. Hold this pose for about 15 to 30 seconds or 10 to 15 breathings. Release, and repeat on the other side.

Precautions And Contraindications

These are some points of caution you must keep in mind before you do this asana.

  1. Avoid this asana at all costs if you have low blood pressure.
  2. You could ask your instructor to help you gain balance when you begin practicing this asana. It is best that you consult a doctor before you do this asana.

Beginner’s Tip

As a beginner, you might have a tendency to cramp the back of your thigh. You must ensure that the ankle of the raised foot is flexed. For this, you must move the top of your foot closer to the shin.

Advanced Pose Alteration

To deepen the pose, you could catch the inner part of your left foot with your right hand swept behind your back. Grab the outer edge of your left foot with your right hand. This is a more challenging stance and will increase your ability to balance better. This variation will raise your chest and give a deeper stretch to your shoulders.

Benefits Of The Natarajasana

These are some amazing benefits of Natarajasana pose.

  1. Practicing this asana gives strength to your chest, ankles, hips, and legs.
  2. This asana increases your metabolism and helps in weight loss.
  3. It gives your groin, abdominal organs, and thighs a good stretch.
  4. Your posture is improved, and balance is increased.
  5. It helps improve your digestion.
  6. You tend to focus more and are also relieved of stress. This asana calms your mind.
  7. Your body becomes flexible.
  8. Your hip flexors are opened up.

The Science Behind The Natarajasana

This asana is a beautiful combination of structure and movement, and it symbolizes the dance of the graceful Nataraja. It helps to make you strong, and opens up your mind and body, giving them so much grace and power. It is a deep backbend. As you bend and your body balances on one leg, you are constantly challenged. When you overcome the challenge, you attain a sense of peace and calm. This asana opens up the heart. It asks of us to be stable but at ease, dedicated, yet non-attached, engaged, yet at peace. When we are open to and accept both movement and structure, this asana helps draw a clear communication between our being and the teacher in the heart.

Preparatory Poses

Adho Mukha Vrksasana Dhanurasana Eka Pada RajakapotasanaGomukhasanaHanumanasanaSupta VirasanaSupta PadangusthasanaUrdhva Dhanurasana Ustrasana Uttanasana Virabhadrasana III Virabhadrasana I VirasanaVrksasana

Follow-Up Poses

This asana is one of the last asanas in the backbend series. But to give your spine comfort and relief, you could do the Ardha Uttanasana after you have practiced this one. This asana is a beautiful posture dedicated to Lord Shiva, who is said to be the master of time, the source of Yoga, and the cosmic rhythm of life. Natarajasana is a lovely combination of structure and movement that represents Nataraja’s graceful dance. The chest, ankles, hips, and legs benefit from this asana. It should be done either first thing in the morning or six hours after eating. This asana must be done with an empty stomach and bowels. Natrajasana strengthens you and opens up your mind and body, empowering them with grace and power. You are continually challenged as you bend and balance your body on one leg. However, you achieve a sense of peace and calm when you accomplish the task. Follow the steps outlined above to prepare for Natarajasana and reap its great benefits. How can Natarajasana be improved? Natarajasana can be difficult for beginners. However, with continuous attempts, you will undoubtedly ace it. Make sure to do warm-ups and breathing exercises before attempting the Natarajasana pose.