Natarajasana

Mr-yoga-lord of dance 4

Natarajasana (Sanskrit: नटराजासन; IAST: Naṭarājāsana), or Lord of the Dance Pose, is an asana in modern yoga as exercise. It is named after Nataraja, a depiction of the Hindu god Shiva as the cosmic ecstatic dancer. The pose is a standing, back-bending asana and is considered to be of intermediate to advanced difficulty level in hatha yoga.

Etymology and Origins

The name Natarajasana is derived from the Sanskrit words nata meaning dancer, raja meaning king, and asana meaning posture. Thus, it translates to the "King of the Dancers Pose," symbolizing the cosmic dance of Nataraja, representing the rhythmic movement of the universe and the balance of nature.

This asana is a relatively recent addition to the yoga tradition, not found in medieval hatha yoga texts. It appears in the 20th century, reflecting the modern emphasis on the physical aspects of yoga practice, particularly in the context of Yoga as exercise.

Description

In Natarajasana, the practitioner begins in a standing position, shifts their weight onto one leg, and then bends the knee of the opposite leg, bringing the heel towards the buttock. The same-side hand reaches back to grasp the outside of the foot or ankle, while the other arm stretches forward, creating a balance and backbend in the pose. The gaze is directed forward, and the chest is lifted to deepen the backbend.

Benefits and Contraindications

Practicing Natarajasana strengthens the legs, improves balance and focus, and stretches the shoulders, chest, thighs, and abdomen. It also enhances flexibility in the spine and hips.

However, individuals with low back pain, recent or chronic injury to the legs, hips, or shoulders, or balance issues should approach this pose with caution or avoid it altogether. Always consult with a healthcare provider or a qualified yoga instructor before beginning any new exercise regimen.

In Modern Yoga Practice

Natarajasana is a popular pose in contemporary yoga classes, often included in sequences that focus on balance, strength, and flexibility. It is also a common pose in the performance of yoga routines and competitions, where its aesthetic appeal and the skill required to execute it effectively are highly valued.

See Also

• Yoga as exercise
• Hatha yoga
• Shiva
• Asana