Yoga pose

How to perform Dancer’s Pose

April 4, 2016
How to perform Dancer's pose

Dancer’s pose is known as Natarajasana in Sanskrit.

Nata means a dancer, Raja means King and Asana means Pose. Combining all, it means King or Lord of Dance Pose.

Shiva, the Hindu God is named as Nataraja when he performed his divine dance to destroy the universe so that Lord Brahma can start the process of creation.

Dancer’s pose is a standing pose or asana.

Dancer's pose

Dancer’s pose

How to perform the Dancer’s Pose or Natarajasana

  • Stand in Tadasana. Fix your gaze at any object in-front of you.
  • Try to shift your weight on the right leg.Feel a lightness on the left foot.
  • Lift your left foot of the mat.Bend your left knee and clasp your left hand around the ankle.
  • While holding the left foot with ankle, make sure your left thumb faces out, away from your body.
  • Now lift your right arm overhead, pointing your fingers towards your ceiling.
  • Inhale and press your left foot away from your body. Try to lift the leg till your thighbone becomes parallel to the floor and the lower leg perpendicular with the thigh bone and vertical with the floor.While doing so,move your torso forward.Keep lifting your chest also.
  • Try to hold this pose for 5-10 breaths.
  • On an exhale bring your left leg down.
  • Repeat the same steps with the other side.

Benefits of the Dancer’s pose or the Natarajasana

  • Strengthens the ankles,legs, core arms.
  • Provides stretch to the chest, groins, shoulders and abdomen.
  • It helps in improving the balance.
  • Helps in developing concentration.

Precautions to take while doing the Dancer’s pose or the Natarajasana

  • People suffering from low blood pressure, shouldn’t perform the dancer’s pose.
  • If you have serious back and spine injury then refrain from doing this asana.

Initially balance can be an issue, however with repeated practice, you will see a big improvement in yourself.

Also, practice with a smile. Nothing can beat an asana performed with a beautiful smile.

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  • Reply shweta April 11, 2016 at 12:35 am

    it needs a stead mind and body plus Flexibility…yoga surely helps a lot šŸ™‚
    shweta recently posted…2 days in Amsterdam – VlogMy Profile

    • Reply yogafreak April 11, 2016 at 9:44 am

      Thanks Shweta for sharing your views.

  • Reply Subhodeep Mukhopadhyay April 11, 2016 at 12:59 pm

    Very informative post. I have been doing this on and off for some time – except that I have greater balance on one side. Thank you for highlighting the health benefits.
    Subhodeep Mukhopadhyay recently posted…10 Types of Japanese Green TeaMy Profile

    • Reply yogafreak April 11, 2016 at 3:56 pm

      Thanks Subhodeep for your comments. In fact, this is one of my favorite yoga poses.

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