What is Natrajasana and its benefits?

What are the benefits of the dancer pose, or natarajasana? Dancer pose, also known as natarajasana, is a balancing pose with a deep backbend. It is a constant challenge to bend your body and stand on one leg. Being at ease and tranquil is possible once you conquer these obstacles. Natarajasana, which symbolizes the dance of the elegant Nataraja, is a beautiful fusion of structure and movement. This pose opens your body and mind, enhancing their grace and power while also making you stronger. The heart is opened by natarajasana.

What is Natarajasana (Dancer Pose)

The master pose for dancing is Natarajasana. Three Sanskrit words, “nata,” “raja,” and “asana,” combine to form the Sanskrit word “natarajasana,” which has the following meanings:

• Nata- Dance
• Raja- King
• Asana – Pose

Natarajasana is pronounced as nut-ah-raj-ahs-anna.

One of the 108 names of Lord Shiva, the one who originated yoga, is Nataraja. Lord Shiva is referred to as Nataraja, or “Dancing Shiva,” in Hindu scriptures. Lord Shiva’s dancing embodies his passion for the arts, music, and dance. Natarajasana, 300 hour yoga teacher training in rishikesh when done correctly, is similar to the dancing of Lord Shiva. Natarajasana strengthens the spine, enhances digestion, and increases leg flexibility. Additionally calming the mind, natarajasana is beneficial to health.

Benefits of Natarajasana (Dancer Pose)

Here are some advantages of doing Natarajasana on a regular basis. The following list includes every advantage that Natarajasana has to offer:

• Improves Balance
• Calms Mind
• Reduce Stress
• Weight Loss
• Improves Posture
• Strengthens Legs
• Stretch Abdominal
• Increase Flexibility
• Improve Memory
• Stretch Shoulders
• Increase Concentration

• Improves Balance

Natrajasana improves equilibrium, steadiness, and coordination. During the Natrajasana, your entire weight is supported by one leg. The brain needs to focus on maintaining that balance in order to execute Natrajasana properly. Natrajasana improves equilibrium, steadiness, and coordination.

• Calms Mind

Because it requires balance and focus to perform, Natrajasana calms the mind and exercises the brain.

• Reduce Stress

Stress can be effectively reduced by performing natarajasana. It takes a lot of practice, but it is helpful in calming the mind.  The person experiences less stress, which makes it easier for him to do his work.

• Weight Loss

You can lose weight and speed up your metabolism by doing natarajasana. Since Natarajasana is the posture of Lord Nataraja, body weight can be decreased by adopting this posture. Obese people should practice it as often as possible because it increases body flexibility and burns excess body fat.

• Improves Posture

Regularly performing Natarajasana improves posture by lengthening the shoulder, abdomen, and spine and by building flexibility.

• Strengthens Legs

By practicing Natarajasana, you strengthen your arms and legs. Practice Natarajasana every day as part of your yoga routine if you have weak knees. Additionally, natrajasana strengthens your hips, ankles, and chest.

• Stretch Abdominal

Your thighs, abdominal organs, and groin receive a nice stretch in natarajasana.

• Increase Flexibility

Natarajasana strengthens your knees and improves your flexibility. One of the best yoga poses for improving flexibility is natarajasana.

• Improve Memory

Natrajasana improves mental health and memory at the same time. Those with poor memory should do Natrajasana to sharpen their mind.

• Stretch Shoulders

Natrajasana relieves the hunch in your back and stretches your shoulders. 

• Increase Concentration

Natrajasana improves focus and aids in achieving a serene state of mind.

How To Do Natarajasana (Dancer Pose)

In order to perform Natarajasana, also known as dancer pose, correctly and without injury, we need to be aware of a few beginner tips, precautions, and contradictions, preparatory poses, step-by-step procedures, follow-up or counterposes for Natrajasana. Let us begin with some advice for beginners.

Beginners Tips for Natarajasana (Dancer Pose)

The following are some basic pointers yoga school in rishikesh  to be aware of before executing Natarajasana, also known as dancer pose:

• To ease the initial strain of your bodyweight on your standing leg, you may flex it slightly at the knee. With consistent practice, it will get easier.
• Because it is difficult to maintain your balance in Natarajasana, proceed cautiously and slowly.
• You can use a wall to support your raised hand. You can practice without a wall once you have good balance.
• Avoid overstretching or prolonged poses. Work within your range of motion and strength.
• If your balance is off, think about using a wall or chair to help you stay upright.

Preparatory Poses for Natarajasana (Dancer Pose)

These are a few of the poses that are used to prepare for Natrajasana, or dance poses. You can become flawless in the lord of the dance pose as you practice yoga poses. Thus, the following is a list of some Natrajasana preparatory poses:

• Vrksasana – Tree Pose
• Virabhadrasana – Warrior Pose
• Adho Mukha Shvanasana – Downward-facing Dog Pose
• Dhanurasana – Bow Pose

Steps for Simhagarjasana Natarajasana (Dancer Pose)

1. On a yoga mat, assume the mountain pose, or Tadasana.
2. Lift your left foot as you inhale.
3. With your knees bent, your left heel is positioned in relation to your buttock.
4. The entire weight of the body must rest on the right foot.
5. By keeping your gaze on a fixed point, you can stay balanced.
6. Your torso needs to remain upright.
7. Now, grasp the left foot from the outside with your left hand.
8. Take care to avoid compressing your lower back. 
9. Make sure that your pubis is elevated toward your navel.
10. While doing this, you should also press your tailbone to the floor.
11. Raise your left foot now, keeping it off the ground and your body.
12. Make the Gyan Mudra by raising your right hand in front of your body.
13. Verify that the right hand is in line with the floor. This is Natarajasana.
14. You keep staring at your right hand.
15. Maintain this position for several minutes.
16. Repeat on the other side after releasing.
17. Hold Natarajasana (as in Step 13) for a duration of approximately 15 to 30 seconds on each side.

Follow-Up Poses of Natarajasana (Dancer Pose)

After completing Natarajasana, proceed to some counterposes or follow-up poses to help your body relax. These include:

• Ardha Uttanasana – Standing Half Forward Bend
• Pashchimottanasana, Seated Forward Bend
• Agnistambhasana – Knee to Ankle pose
• Shavasana – Corpse Pose

Precautions and Contraindications for Natarajasana (Dancer Pose)

• Before you do Natarajasana, or dancer pose, there are a few things you should be aware of. You should not perform natarajasana if you have any of the following ailments:
• a severe backache
• heart issues
• elevated blood pressure
• low blood pressure
• duodenal or peptic ulcers
• hernia
• colitis
• vertigo.

Advance Poses or Variations of Natarajasana (Dancer Pose)

There are variations for each yoga pose. Thus, these are a few ways to perform Natarajasana, or the dancer’s pose:

Option 1: Using your right hand, grab your left foot’s ankle. This is a more difficult position that will improve your ability to balance. This variation will stretch your shoulders more deeply and lift your chest.

Option 2: With both hands swept behind your back, you could catch the toes of your left foot. As with Natrajasana, all the steps are the same. 

What is the use of Natarajasana or Dancer Pose?

You can increase the flexibility and strength in your ankles, legs, thighs, chest, abdomen, thorax, and hips by practicing Natarajasana, also known as the dancer’s pose. Your balance will also get better with regular practice. It acts as a great stress buster, calming your mind.

Who is the God of dance?

Nataraja (Lord of the Dance) is the God of dance. In many Shaivite temples, Nataraja, a form of Lord Shiva (the Hindu god), is depicted in stone or metal.