Yoga March LP 2022
Dance like the Lord
To improve your sense of balance and coordination, follow Kamala Venkat and try the Natarajasana.
There are several back bending poses in yoga. One such classic asana is Natrajasana. The word Natarajasana comes from the word ‘Nat’ which means dancer, ‘raja’ means king or lord, and ‘asana’ means posture. So this asana is known as Lord of the dance poses. It is a standing balancing and a back bending asana. It is derived from a pose in the classical Indian dance form, Bharatanatyam.
Method
Since this asana needs good flexibility in the legs, it’s important to start this pose after warm up. All balancing poses should be practised by the side of the wall, so that if you lose balance while practising you can take the support of wall.
• Stand straight on the mat and leave a small gap between your feet, breathe normally.
• Then take a deep inhalation and slowly bend your right knee and fold your right toes behind in such a way that your right toe is touching the buttocks and grab your right big toes with your right hand. Your hip should be facing forward and your left leg should be straight. Stay here and do normal breathing for few seconds.
• When you are ready, take a deep inhalation and try to raise your right arm upwards while slightly bending forward and lifting the right leg as high as possible by grabbing your right toes with your right hand. (While lifting the right leg up, you should not twist your hip and the right thigh should be facing down, towards the floor )
• When you are balanced slowly extend your left arm straight in front. If possible you can keep your left fingers in chin mudra. Gaze in one point to maintain balance and do normal breathing.
Stay in this pose for as long as possible. Then slowly exhale and lower your left arm and then release the hold of the big toe and place the right foot on the floor and rest the arms by the side of the body. Take few slow and deep breaths and practice again with your left leg also.
Benefits
• Strengthens the muscles of shoulders, back, legs, hips ankles and arms.
• Stretches chest, abdomen, and thighs.
• Gives relief from stress and you can attain a calm and peaceful mind.
• Increases concentration.
• Helps in increasing a sense of balance, stability and coordination.
Contraindications
• One should avoid practising this pose if you have back pain, heart problems, high blood pressure, hernia, or vertigo.
• If you have recently undergone any surgery or any type of injury should avoid practicing.
(Do not overstretch or hold in this pose for too long. Always practice within the range of your own strength and flexibility)
Mrs. Kamala Venkat is a homemaker with a great passion for YOGA. Inspired by Shri Swami Ramdev of Patanjali, she has been an ardent yoga lover and has been practising it with complete dedication for the last 20 years. She has done a Yoga Instructors’ course from VYSA(Vivekananda Yoga Anusandhana Samsthana)