Natarajasana is usually known as Lord of the Dance Pose. This particular asana name directly comes from the Sanskrit language words, nata means “dancer”, raja means “king” plus asana means “posture”. It is to be highly noted that Nataraja is the Hindu God Shiva’s another name in the form of the cosmic dancer.
It is a difficult asana for the beginners. It strengthens the legs with the act of balancing. It is regarded as a full body stretch that perfectly engages the spine, hips, angles, knees, calf muscles, thighs, abdomen, chest and shoulders. This asana assist to develop better concentration.
Table of Contents
- Natarajasana Lord of the Dance Pose 1
- Natarajasana Lord of the Dance Pose 2
- Natarajasana Lord of the Dance Pose 3
- Natarajasana Lord of the Dance Pose 4
- Natarajasana Lord of the Dance Pose 5
- Bala Natarajasana Lord of the Baby Dancer’s Pose
- Nantum Natarajasana Bowing with Respect Lord of the Dance Pose
- Ardha Baddha Nantum Natarajasana Half Bound Bowing with Respect Lord of the Dance Pose
- Natarajasana Prep. Lord of the Dance Pose Prep.
- Namaskar Natarajasana Prayer Lord of the Dance Pose
- Hasta Naginyasana in Nantum Natarajasana Hand Position of Mermaid Pose in Bowing WithRespect Lord of the Dance Pose
- Anahata Chakra Natarajasana Open Heart Lord of the Dance Pose
- Baddha Natarajasana Bound Lord of the Dance Pose 1
- Baddha Natarajasana Bound Lord of the Dance Pose 2
- Baddha Natarajasana Bound Lord of the Dance Pose 3
- Salamba Parshva Hasta Janu Natarajasana Supported Sideways Hand to Knee Lord of the Dance Pose
- Niralamba Parshva Hasta Janu Natarajasana Unsupported Sideways Hand to Knee Lord of the Dance Pose
- Uttana Kulpa Prapada Natarajasana Intense Ankle Stretch Tip Toe Lord of the Dance Pose
What are the steps of Natarajasana?
Natarajasana Step 1
Initially from the posture of Tadasana, take better step to be firmly standing at the center. Do find a fine point to look at on the ground or at eye level.
Natarajasana Step 2
Then shift your complete body weight onto one leg.
Do inhale plus bend the knee of the other leg with a lot of perfection.
Natarajasana Step 3
Bring the leg backwards plus grab perfect hold of the foot or ankle with the hand of the same side.
Natarajasana Step 4
Do take your own time to balance.
Natarajasana Step 5
Then slow and steadily move the knees so that they are properly aligned with the hip joints.
Natarajasana Step 6
Do hold in that position and breathe into the stretch just from the abdominal muscles directly into the quadriceps.
Natarajasana Step 7
Then do inhale plus rightly extend the arm of opposite side-body up from the shoulder directly towards the sky.
Natarajasana Step 8
You can feel the energy just move all the way through the fingertips.
Natarajasana Step 9
Stay in this position for several breaths.
Natarajasana Step 10
Then lengthen the arm plus torso up and forward.
Natarajasana Step 11
Slowly and steadily bring the torso back to middle.
Natarajasana Step 12
Just release the bent knee
Natarajasana Step 13
Finally stand in Tadasana.
What is the position for Natarajasana?
The Dancer Pose takes its name and inspiration from the Hindu god Shiva’s divine jig. This Pose strengthens the spine, shoulders, buttocks, and groins. In addition, it is excellent to flex and strengthen the hamstrings and calves.
The dancer’s pose strengthens the spine, shoulders, glutes, and groin. In addition, it is excellent for flexing and strengthening the hamstrings and calves.
If you want to tone your abdomen, the dancer’s posture is ideal. In short, this position allows improving body position, balance, and resistance, in addition to calming the brain.
The Dancer Pose will help you stretch the shoulders, chest, thighs, groin, and abdomen. It will Strengthen the legs and ankles. Lastly, it will improve your balance.
What is the English name of Natarajasana?
Lord of the Dance Pose and right pronunciation of natarajasana is (NAH-tuh-rahj-AHS-uh-nuh)
What are the benefits of Natarajasana?
1. Helps stretch the abdomen and groin area
2. Expands of the rib cage, promoting better breathing
3. Strengthens the nervous system
4. Works the sense of balance, helping to improve your balance
5. Strengthens legs and ankles
6. Chest and shoulder opening
Why is Shiva called Nataraja?
Nataraja (Sanskrit: नटराज, romanized: Naṭarāja) (Tamil: நடராஜர்) is a depiction of the Hindu god Shiva as the divine cosmic dancer. His dance is called Tandava. The pose and artwork are described in many Hindu texts such as the Anshumadbhed agama and Uttarakamika agama, the dance murti featured in all major Hindu temples of Shaivism, and is a well-known sculptural symbol in India and popularly used as a symbol of Indian culture, in particular as one of the finest illustrations of Hindu art.
The sculpture is symbolic of Shiva as the lord of dance and dramatic arts, with its style and proportions made according to Hindu texts on arts. It typically shows Shiva dancing in one of the Natya Shastra poses, holding various symbols which vary with historic period and region, trampling upon a demon shown as a dwarf (Apasmara or Muyalaka) who symbolizes spiritual ignorance.
The classical form of the depiction appears in stone reliefs, as at the Ellora Caves and the Badami Caves, by around the 6th century. Around the 10th century, it emerged in Tamil Nadu in its mature and best-known expression in Chola bronzes, of various heights typically less than four feet, some over. Nataraja reliefs are found in historic settings in many parts of South East Asia such as Angkor Wat and in Bali, Cambodia, and central Asia.
Natarajasana Lord of the Dance Pose 1
Modification: under-head grip with one hand on the same side; both legs Straight
Pose Type: standing one-legged balance, backbend
Drishti Point: Hastagrai or Hastagre (hands)
Natarajasana Lord of the Dance Pose 2
Modification: one hand to foot, foot toward the glutes Pose
Type: standing onelegged balance, backbend
Drishti Point: Hastagrai or Hastagre (hands)
Natarajasana Lord of the Dance Pose 3
Modification: hand to opposite foot using an under-head grip, back knee bent
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Natarajasana Lord of the Dance Pose 4
Modification: standing leg bent, heel to the floor; hand to the foot on the same side using an overhead grip, foot to the shoulder
Pose Type: standing onelegged balance, backbend
Drishti Point: Hastagrai or Hastagre (hands)
Natarajasana Lord of the Dance Pose 5
Modification: both hands grabbing onto the back foot with overhead grip, foot away from the head
Pose Type: standing one-legged balance, backbend Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Bala Natarajasana Lord of the Baby Dancer’s Pose
Modification: hand to the foot on the same side using an under-head grip, back knee bent
1. thigh parallel to the floor
2. thigh 45 degrees to the floor, half forward bend
Pose Type: standing one-legged balance, backbend
Drishti Point: Hastagrai or Hastagre (hands)
Nantum Natarajasana Bowing with Respect Lord of the Dance Pose
(NUHN-tum NAH-tuh-rahj-AHS-uh-nuh)
Modification: half forward bend, both hands to the back foot, foot toward the glutes
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Ardha Baddha Nantum Natarajasana Half Bound Bowing with Respect Lord of the Dance Pose
Modification: grabbing onto the back foot with opposite hand
Pose Type: Standing one-legged balance, forward bend, binding
Drishti Point: Nasagrai or Nasagre (nose)
Natarajasana Prep. Lord of the Dance Pose Prep.
Modification: foot to the elbow crease, arms open to the sides, elbows bent
Pose Type: standing one-legged balance, backbend
Drishti Point: Hastagrai or Hastagre (hands)
Namaskar Natarajasana Prayer Lord of the Dance Pose
Modification: foot to the elbow crease
Pose Type: standing one-legged balance, backbend Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Hasta Naginyasana in Nantum Natarajasana Hand Position of Mermaid Pose in Bowing With
Respect Lord of the Dance Pose
Hasta Naginyasana in Nantum Natarajasana
(HUH-stuh nuh-gin-YAHS-uh-nuh in nan-toom NAH-tuh-rahj-AHS-uh-nuh)
Pose Type: standing one legged balance, backbend, forward bend
Drishti Point: Nasagrai or Nasagre (nose) or Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Anahata Chakra Natarajasana Open Heart Lord of the Dance Pose
Modification: back knee bent, arms open to the sides, foot working toward the head
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Baddha Natarajasana Bound Lord of the Dance Pose 1
Also Known As: Yogi Yogananda Pose (Yoganandasana)
Modification: hand binding to the knee on the same side of the body; back foot away from the head
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Baddha Natarajasana Bound Lord of the Dance Pose 2
Modification: one hand binding to the knee on the same side of the body, other arm crossed in front of the neck
1. left side view
2. right side view
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)
Baddha Natarajasana Bound Lord of the Dance Pose 3
Also Known As: Yogi Yogananda Pose (Yoganandasana)
Modification: hand binding to the inside of the thigh on the same side of the body, back foot away from the head
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Salamba Parshva Hasta Janu Natarajasana Supported Sideways Hand to Knee Lord of the Dance Pose
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Niralamba Parshva Hasta Janu Natarajasana Unsupported Sideways Hand to Knee Lord of the Dance Pose
Pose Type: standing one-legged balance, forward bend, twist
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Uttana Kulpa Prapada Natarajasana Intense Ankle Stretch Tip Toe Lord of the Dance Pose
Also Known As: Tip Toe Pose Inspired by Parvati’s Graceful Dance (Prapada Lasyasana)
Modification: standing leg bent, toes curled under, overhead grip, foot to the shoulder
Pose Type: standing one-legged balance, backbend
Drishti Point: Hastagrai or Hastagre (hands)
One reply on “Natarajasana Lord of the Dance Pose”
Lord dance pose -1 ,we are feeling really honoured that through us ,yoga is spreading everywhere in the world,yoga keep us positive ,calm.
Let’s work together and spread yoga everywhere
Pls follow our yoga Instagram page- @devesh_vishal_fitness