There are many standing balancing yoga poses in the yoga series. Here we will be discussing about Dancer Pose also known as Natrajasana. Yoga Novices have no idea what is Dancer Pose. This is one the most practices Yoga poses to enhance the posture and improve the balance. This is the standing yoga pose. We are going to discuss the same in upcoming section.
What is the Dancer Pose (Natrajasana)
Dancer Pose is also known as Natrajasana. This pose is great pose to enhance the posture of the body and improve the balance. This is attributed as a spiritual practice that involves dedication, hope, and prepares the practitioner to understand life clearly. Dancer Pose is the pose balancing body by standing on one leg, hence it requires strength and balance. It is the standing balancing back bending asana in modern yoga as exercise.
Natarajasana comprises three root terms that signify the posture. Here Nata means, “dancer” , Raja means, “king” or “Lord” and Asana means, “posture”. Shiva was also known to be the Lord of the dance and referred to as Nataraja. It is widely known by the English names, Dancer pose, lord of the dance pose, or king dancer pose.
How to Perform Natrajasana?
This is the challenging pose. Performing natarajasana is all about challenging your comfort zone by overcoming the fears.
Here is the steps of Dancer Pose:
- Begin by standing tall with your feet hip-width apart, shoulders relaxed, and arms at your sides.
- Shift your weight on one leg and lift the right leg behind you bending at knees.
- Grab the right foot with your right hand, keeping your knees together.
- Lift your left arm straight out in front of you and reaching forward.
- Kick your right foot into your right hand to deepen the stretch in the front of the thigh and create a backbend.
- At the same time, lean forward slightly to balance.
- Open the chest and pull the shoulder blades back. Aim to maintain a straight line from the left hand to the lifted foot.
- Focus on your gaze to maintain the posture. The gaze helps to improve the concentration power.
- Hold the pose as per your comfort level. Then, slowly release the posture and repeat on the other side also.
What is the Benefits Dancer Pose (Natrajasana)?
Let’s discuss about the benefits of Dancer Pose:
- Improves balance and coordination: This pose requires stability and control, which helps strengthen the body and improve concentration. The arch formed by the back and stretched leg gently aligns the vertebrae of the spine restoring suppleness. It will easing strain caused by poor posture or long periods of sitting. It tones the muscles of the hips and legs.
- Opens the chest and shoulders: The backbend opens up the chest, improving flexibility in the spine and shoulders. It will stimulates the chest muscles. This will enhance the respiratory process.
- Stretches the legs: This pose helps to lengthens the quadriceps and hip flexors, and engages the glutes and hamstrings. It also engages the glutes, hamstrings by stretching and improves the flexibility in these areas.
- Strengthens core and legs: The standing leg must work to support the body, activating the thighs, calves, and core. It will also helps to balance and concentration. It Stretches the leg muscles and enhance the mobility of the legs.
- Enhances focus and mental clarity: Balancing postures help sharpen concentration and calm the mind. This posture helps to strengthen your sense of balance and concentration.
- Promotes Emotional Well-being: The balancing posture on one leg helps to maintain the emotional well being.
- Improve Digestion: This pose stretches and strengthen the abdominal muscles. This will enhance the digestion process.
- Enhance Breathing Capacity: This Pose open up the chest muscles by leaning forward and reaching upward. These movements expand the lungs’ volume and increase breathing capacity. Hence, the pose is also beneficial to improve the efficiency of the respiratory system.
