Natarajasana (Dancer Pose)

What is Natarajasana?

Dancer Pose (Natarajasana) is done while balancing on one leg. The opposing leg is bent behind, dragged up, and pushed away from the body, while the foot is gripped by the same hand. The hand is stretched straight behind to strengthen the neck, shoulder, biceps, and triceps. The frontal body is properly expanded and extended.

The vertebrae of the spine extend upward as the lower back compresses. This alignment produces an extending and arching impression. The abdominal area is stretched, triggering the Jatharagni (digestive fire).

The term Natarajasana derives from Sanskrit, where “Nata” means dancer, “Raja” means lord or king, and “Asana” means stance. Hence, it is also known as the King Dancer Pose. Lord Shiva, often known as the Lord of Dance, is supposed to have practiced the Dancer Pose.

In nature, this posture is considered intermediate-level; therefore, a good warm-up is essential for developing the necessary strength, balance, and flexibility.

Muscle Work During Natarajasana:

• Lower Back Muscles
• Biceps Muscle
• Triceps Muscles
• Gluteus Muscle
• Hamstring Muscle
• Chest Muscle
• Hip Muscles
• Psoas Muscle
• Quadricep Muscle

Video of Natarajasana

How to Perform?

• Stand in tadasana, staring forward at a fixed place.
• Bend the right knee and flex the right foot backward while shifting your weight onto the left leg.
• Maintain a straight left leg that is firmly planted on the ground.
• Swivel the right shoulder, pointing the elbow upwards and dragging the right foot towards the head.
• Lift your left arm forward, aligning it with your shoulder.
• Lean forward and reach up by extending your spine and left arm.
• Form the jnana mudra by joining the tip of the index finger and the thumb of the left hand.
• Hold the stance for 10-15 seconds, inhaling deeply and keeping your gaze fixated on the fingers of your left hand.
• Lower the left arm to the side and place the right foot on the floor.
• Relax in tadasana for a few seconds.
• Repeat on the opposite side.

Benefits:

Improves leg strength.
Pulling the leg behind the back stretches the ankle, clavicle, and hamstring muscles. To maintain the position, the supporting leg’s quadriceps are actively engaged. It makes the legs stronger and more flexible.

Tone your arms.
Natarajsana also involves stretching and exercising the arm muscles. It increases blood circulation to the arms and tightens the arm muscles by removing the excess fat layer around the arms. This results in toned arms.

Stimulates hip flexors.
This asymmetrical stance is also good for your hip muscles. It stretches the hips and serves as an excellent hip opener. It progressively develops the flexibility of the hip flexors.

Improves spinal flexibility.
The spine is heavily worked while holding the position. The lower back is stretched to increase its natural arch. Additionally, the middle and upper spines are extended. It stretches the back muscles and lengthens the spine, starting at the crown of the skull. This promotes overall flexibility.

Improves respiratory capacity.
Natarjasana is performed by bending forward and extending upward to expand the chest and shoulders. These motions increase the volume of the lungs, which increases breathing capacity. As a result, the stance also helps to increase the respiratory system’s efficiency.

Activates core muscles.
Natarajasana causes the core to enlarge. Stretching the core muscles stimulates the abdominal organs, aids digestion, and tones the stomach. As a result, it is a crucial yoga pose for weight loss.

Regulates metabolism.
Natrajasana includes extending the neck muscles. It governs the body’s total metabolic rate.

Improves balance.
The position is accomplished while standing on one leg. The entire body weight is transferred to one leg, which opens up the brain and improves attention. This contributes to improved bodily equilibrium.

Follow-up poses:

After natrajasana, relax the spine, shoulders, arms, and legs with the following poses and stretches. Before calming positions, move your legs and kick from the knees to engage the leg muscles. Twist your shoulder, chest, and arms.

• Standing half forward bend (Ardha Uttanasana).
• Bowing yoga mudra
• Wild Child Pose (Parasarita Balasana).

Variations:

Dancer Pose with Chair

If balancing in your practice is a major challenge for you, consider placing a chair in front of you to improve core stability. As you flex more deeply with your arms and legs behind you, the chair will support your whole core.

Bowing Lord of the Dance Pose

The Bowing Lord of the Dance position version, which is performed standing, is an intermediate yoga position.

This variant combines balance, forward-bend stretch, and strength. If novices find it difficult to balance while keeping one foot elevated, place the opposing arm on the ground for a more stable base.

Dancer Pose Mermaid Variation

Bend the right knee from tadasana, holding the foot with the right hand behind the torso. Bend your right elbow to transfer the foot from your hand to the elbow crook. Lean forward while pulling the leg up with the right arm. Raise the left arm forward, then bend the elbow and reach back to clasp the fingers of the right hand.

Precautions:

• When elevating and dragging the foot backward, avoid twisting the corresponding hip.
• Maintain the posture without locking or bending the knee of the standing leg. Engaging the quadriceps muscles helps to maintain the knee.

Contraindication:

• If you are injured in your legs, groin, hips, or shoulders, avoid this position.
• Patients with arthritis should avoid this stance.
• People with severe back discomfort, slipped discs, or bulging discs should avoid this asana.
• If your balance is weak, just use the modified version.
• Do not try it if you have sacroiliac discomfort.
• Avoid it if you have low blood pressure.
• People with carpal tunnel syndrome should avoid this stance.

Common Mistakes:

• Overarching the back can strain the lower back, causing discomfort or damage.
• Improper technique can lead to loss of balance and subsequent falls.
• Excessive pressure or poor alignment can strain the knees and ankles.
• Lifting the head too high might strain the neck, causing pain.

FAQs

References:

• Natarajasana (Dancer Pose): Meaning, how to do, variations, benefits – Fitsri Yoga. https://www.fitsri.com/poses/natarajasana
• Dancer Pose Yoga Pose (Natarajasana). Tummee. https://www.tummee.com/yoga-poses/Natarajasana
• Natarajasana (Dancer Pose). (n.d.). MyYogaTeacher. https://myyogateacher.com/yoga-asana/natarajasana
• Bhattacharya, S. (2024, January 28). Dancer yoga pose: 7 benefits of Natarajasana and how to perform it. Healthshots. https://www.healthshots.com/fitness/staying-fit/benefits-of-dancer-yoga-pose-or-natarajasana/#common_mistakes