Natarajasana Or Lord Of The Dance Pose

Natarajasana Or Lord Of The Dance Pose

Natarajasana Or Lord Of The Dance Pose

What's up, guys? today, our topic is lord of the dance pose also known as Natarajasana. Likewise known in Sanskrit dancing Shiva. This asana requires strong balanced intense back bending and open shoulders to get into this pose. This posture comes into an advanced level i.e. standing balancing backbend pose.

 Safety first so before we get into the practice, it's important to know that women during pregnancy or menstruation should avoid this pose. In this pose, too much heat is generated in the body. People with high blood pressure should avoid this pose. Chronic injury to the legs back and shoulders avoid and avoid too much overarching of the back.

 We need more open in the ribcage that is the upper part of the body but not the lower part of the body. So before we get into the practice get some preparations like a tree poses a low lunge or a downward-facing dog would be great before we get into Natarajasana or dancing Shiva. Now let's get into the pose. So any standing posture that we start always starts with a Tadasana. 

So once again standing in Tadasana. Crown of the head lengthening, keep your chin parallel, your face muscles are relaxed,  your shoulders down, check that your ribcage is not popping out, it's in line with your pelvis lengthening. It tall from here take the right step forward. Now let the weight come on the right leg completely. Now the toes are still touching, that you are still maintaining stability. Now I can feel the strength in my ankles in my thighs in my hips. 

So it's a great hip strengthener. Now from here, I flex and I hold it find nowhere, I can feel the opening in the chest, the shoulders, the thighs, and the groin. So as I move forward to let the arms go in front, keep my neck and shoulders relaxed. So we don't need a posture that you are doing lifting the shoulders up towards the ears. What I need is the shoulders are down and relaxed. So again in the pose slowly and gently I keep my neck and shoulders relaxed. 

If you are comfortable here please maintain it and you don't have to get into the full expression of the pose right? So I hold it here and  I keep moving forward and Lengthening it. Now friends don't let the pelvis go out. What I need to keep your pelvis facing in front, don't make it outside. So once again tall lifting it and upholding it. Keeping the pelvis straight in front and try to open the chest. Don't give it too much bending at the back. Keep more opening in the chest region or else compression happens at your lower back and that is what we don't need the whole focus is opening of the chest.

 So it's a great heart opener and also a great hip opener. Let's do it one more time.  I did it with the left. Let's do it with the right. So once again you start with Tadasana step the left leg forward tall yourself and keep the hands on the hip. Bend that leg that is your right leg. Once again Tall yourself comfortable don't forget to breathe smiling and enjoying the pose. 

Open the chest more not your lower back. So don't compress your lower back and come back slowly and enjoy the pose. Feel the relaxation, it generates too much heat in the body. So just be careful when you practice. It promotes a sense of inner stillness and consciousness for the wonderful pose to lengthen open the hip flexors open the chest companions that were your NATARAJASANA or moving Shiva.

Cautions :

  • Pregnancy or menstruation.

  • High blood pressure.  

  • Chronic injury.

Beginner's Tip:

Numerous tenderfoots, when lifting the leg, will in general issue in the back of the thigh. Make certain to keep the lower leg of the raised foot flexed; that is, draw the highest point of the foot toward the shin.


  • Improves balance.

  • Stretches the thighs, crotches, and guts.

  • Stretches the shoulders and chest.

  • Fortifies the legs and lower legs.

If you have any feedback or if you have any suggestions please write to us they are very valuable for us to see you soon Namaste.


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