Benefits of Natarajasana (Dancer Pose) and How to Do it?

Yoga is not just a form of exercise, but a lifestyle that fosters harmony between your mind, body, and the environment around you. Known for its aesthetic appeal and profound benefits, one such graceful yoga pose is Natarajasana. Often known as the Dancer’s Pose or Lord of the Dance Pose, this asana is a true embodiment of elegance, strength, and mindfulness, making it a captivating part of any practice.

What is Natarajasana?

Natarajasana is a word derived from Sanskrit where ‘Nata’ means ‘dancer’ or ‘actor’, ‘raja’ means ‘king,’ and ‘asana’ means ‘posture.’ This pose is symbolic of the cosmic dance of Shiva, who in Hindu mythology is revered as Nataraja, the King of Dancers. The pose reflects the rhythm of creation and destruction that Shiva embodies in his dance, representing an eternal cycle in the universe.

How To Do Natarajasana? Step-by-Step Guide.

Here are some simple step-by-step instructions to guide you through performing Natarajasana safely and effectively:

1. Starting Position: Stand straight in Tadasana (Mountain Pose) with your feet together and arms resting by your sides. Establish a Drishti (gaze) on a fixed point at eye level to help maintain balance.
2. Bend the Right Leg: Flex your right knee and lift your right foot towards your right buttock. Reach back with your right hand to grasp the inner arch of your right foot or ankle (grasping the inner arch typically provides a deeper stretch and safer backbend).
3. Extend the Right Leg: Slowly raise your right leg upwards while pressing the foot gently into your hand. Make sure that your right hip remains aligned and does not twist or open excessively to the side.
4. Position the Left Arm: Extend your left arm forward, parallel to the ground, in Gyan Mudra (or raised overhead for added intensity).
5. Hold the Pose: Stay balanced on the left leg, keeping your gaze focused on your left hand or your Drishti. Breathe normally and hold the position for up to one minute or as long as you can maintain stable alignment.
6. Return to Starting Position: To exit the pose, exhale and gently lower your left arm while straightening your back and lowering your right leg. Release the foot and revert to the starting position. Repeat on the left side.

Health Benefits of Natarajasana

Natarajasana is a dynamic yoga posture that combines balance and flexibility, offering a unique opportunity for physical and mental growth and development. Here are the top health benefits associated with the consistent practice of Natarajasana (Dancer Pose):

1. Improves Balance and Coordination

Natarajasana enhances balance and coordination by requiring you to stand on one foot while stretching the other upward. This pose engages the core and leg muscles, boosting proprioception (body awareness) and coordination. Regular practice enhances balance in daily activities, which is particularly beneficial as we age [1].

2. Enhances Flexibility and Strengthens Muscles

The pose is a powerful way to enhance both flexibility and functional strength.

• Enhances Flexibility: Natarajasana stretches the shoulders, chest, and thighs (quadriceps and hip flexors), contributing to improved flexibility and mobility [2]. This deep stretch can help counteract stiffness from prolonged sitting.
• Strengthens Muscles: The pose engages multiple muscle groups, especially in the legs (quadriceps and hamstrings), core, and back, promoting strength and endurance. This isometric engagement helps build stability in the standing leg.

3. Supports Posture and Spinal Health

By elongating the spine and strengthening the back muscles, Natarajasana can help improve posture and alignment, potentially mitigating the effects of slouching or poor sitting habits [3]. The gentle backbend encourages spinal extension.

4. Promotes Mental Clarity and Stress Reduction

The focus required to maintain balance fosters concentration and mental clarity. This single-point focus, or Ekagrata, is a form of meditation in motion. The mindful breathing and focus involved in the pose can help alleviate stress and promote relaxation, contributing to overall emotional well-being [4].

5. Potential Support for Digestion and Metabolism

While not a primary treatment for medical conditions, the stretching involved in the pose can stimulate your abdominal organs, which may help promote better digestion. Some practitioners report that the gentle compression and release aids in addressing issues like bloating or mild constipation. A systematic review of the effects of yoga suggests that its practice may positively influence metabolic function and healthy weight maintenance by lowering cortisol levels and improving body composition [5].

Risks and Safety Considerations in Natarajasana

As a challenging, advanced posture, certain risks could arise from incorrect practice or overexertion. It is vital to listen to your body and avoid forcing the pose.

• Muscle and Joint Strain: Overstretching during Natarajasana can strain the muscles and joints, particularly in the quadriceps, hips, knees, and shoulders. This can cause soreness, inflammation, and potentially lead to injury if correct alignment and control are not maintained. Beginners should use a strap to avoid excessive strain.
• Contraindications: Individuals with recent or chronic knee, hip, or ankle injuries, severe low back pain, high blood pressure, or a heart condition should approach this pose with extreme caution or avoid it entirely.
• Imbalance and Instability: Holding the pose for an extended period without adequate strength and stability can result in imbalance, raising the risk of falling or losing control. Using a wall for initial support is highly recommended.
• Lower Back Strain: Overexerting yourself in the backbend may strain the lower back muscles, leading to discomfort and potential injury to the lumbar spine. Always initiate the backbend from the upper thoracic spine rather than crunching into the lower back.

Conclusion

Natarajasana is a challenging yet rewarding yoga pose that offers many benefits, including improved balance, strength, flexibility, and focus. With its connection to the cosmic dance of Shiva, it offers a blend of physical discipline and spiritual mindfulness. The benefits of Natarajasana can significantly contribute to overall health and well-being. However, it is essential to be mindful of potential risks and avoid overexertion. By gradually building up your ability to hold this pose and with proper guidance and mindful execution, Natarajasana can become a valuable addition to your yoga routine. Approach the practice of this and all advanced poses with wisdom and respect for your body’s capabilities.

Frequently Asked Questions (FAQs)

How to do Natarajasana and what are its benefits?

To do Natarajasana, balance on one leg, reach back with the opposite hand to grasp your foot, and extend the opposite arm forward. Benefits include improved balance, flexibility in the shoulders and hips, and enhanced core strength and focus.

How to do a dancer pose step by step?

To perform the dancer pose, start in Tadasana (Mountain Pose). Lift your right leg behind you and grab the inner arch of your foot with your right hand. Stretch your left arm forward and balance on your left leg, maintaining a fixed gaze (Drishti). Repeat on the other side.

What are the benefits of a dancer’s pose?

The dancer’s pose, or Natarajasana, offers numerous benefits, including improved balance and coordination, enhanced concentration, strengthened core and leg muscles, increased flexibility in the hips and shoulders, and potential relief from stress and anxiety.

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice. Please consult a healthcare provider and a Certified Yoga Instructor before beginning any new wellness practice, especially if you have an existing medical condition or are on medication.

References

[1] Pinto, D. P., Moreira, P. V. S., & Menegaldo, L. L. (2022). Postural Control Adaptations in Yoga Single-Leg Support Postures: Comparison Between Practitioners and Nonpractitioners. Motor Control, 26(3), 412–429. https://doi.org/10.1123/mc.2021-0088

[2] Sharma, M. P., Bhardwaj, R., & Sharma, B. M. (2018). Effect of Hatha Yoga on Flexibility and Dynamic Balance in Young Adults. Journal of Clinical and Diagnostic Research, 12(1), KC01-KC04. https://doi.org/10.7860/JCDR/2018/31804.11029

[3] Telles, S., Gaurav, V., Sharma, S. K., & Gupta, R. K. (2014). Effect of two yoga-based relaxation techniques on sleep quality and spinal posture in patients with non-specific low back pain. Journal of Manipulative and Physiological Therapeutics, 37(6), 410-415. https://doi.org/10.1016/j.jmpt.2014.05.006

[4] Riley, K. E., Park, C. L. (2015). How does yoga reduce stress? A systematic review of studies testing psychological mechanisms. Stress and Health, 31(5), 399-411. https://doi.org/10.1002/smi.2672

[5] Innes, K. E., Bourguignon, C., & Taylor, A. G. (2005). Risk indices associated with the insulin resistance syndrome, cardiovascular disease, and possible protection with yoga: a systematic review. Journal of the American Board of Family Practice, 18(6), 491-519. https://doi.org/10.3122/jabfm.18.6.491