Health Benefits of Natrajasana

Natarajasana yoga pose is an intermediate yoga pose that includes a combination of difficult back bending and balance maintenance. The word Natarajasana is derived from the Sanskrit words “nata”, which means "dancer", " raja” meaning king and “asana”, meaning pose.

It is a challenging yoga pose that requires flexibility in the hips, legs and spine to perform smoothly. Natarajasana helps open the chest and stretch the shoulder, abdomen, thighs and inguinal region, which helps strengthen the ankles and legs.

The pose might seem difficult at the beginning, but practising it will not only bring balance and control to your body but also help increase your mental strength.

Utthan Pristhasana

It is a foundational yoga pose that prepares you for advanced variations of Natarajasana. The primary focus of the Utthan Pristhasana yoga pose is to improve hip and quadricep flexibility, which is crucial for creating space for the dancer’s pose.

Supta Natarajasana Li

Supta Natarajasana li, or prone dancer pose, is a lying-down version of the Natarajasana yoga pose. Performing this yoga pose helps improve your back strength and flexibility without the difficulty of maintaining balance on one foot. Thus, it allows you to focus more on the flexibility and stretching aspects of this yoga pose.

Dandayamana Dhanurasana

Also known as the standing bow pose, it is an intermediate-level yoga position that strengthens the hamstrings of the standing leg and the hips and quadriceps of the lifted leg.

Purna Natarajasana

Purna Natarajasana is a variation of the classic Natarajasana pose that enhances it by including a deeper backbend which incorporates your entire spinal column. It is an advanced-level pose that opens your shoulder, chest and hips while aiming to do all this by balancing yourself on one foot.

1. Natarajasana Benefits for Blood Circulation

Yoga is known to regulate blood circulation in the body; performing the Nataraja pose regularly helps maintain good blood circulation. Good blood circulation ensures proper functioning of all body organs, helps heal injuries faster and gives skin a healthy glow.

2. Natarajasana Benefits for Weight Loss

Performing the Nataraja pose might help you with weight loss. During this pose, your whole body is balanced on one leg and every part of the body is stretched, which makes your muscles stronger. Doing this yoga pose regularly may help burn extra calories and make your body feel light-weight.

However, if you are suffering from serious weight-health issues, it is suggested to take professional consultation before performing any exercise.

3. Natarajasana Benefits for Lower Body Strength

While holding the Natarajasana pose, your legs, ankles and feet work together to support your body weight, which helps strengthen your lower body muscles. Performing this yoga pose also engages your hamstrings, glutes, quadriceps and calf muscles, which helps build strength and endurance in these regions.

4. Natarajasana Benefits for Digestion

Are you unable to eat your favourite food because of digestion issues? Practising the Nataraja yoga pose might help relieve these issues. While performing this pose, your abdomen gets massaged, which may activate the digestive organs and boost their functioning.

5. Natarajasana Benefits for Heart

Narajasana benefits include opening your heart. While performing this yoga pose, your chest and shoulders are stretched, which promotes emotional well-being. Regular practice of this pose helps release tension and anxiety from your muscles, making you emotionally open to new experiences.

6. Natarajasana Benefits for Posture

Nataraja's pose is a backward bend pose, which helps elongate your spine and strengthen your back muscles, improving your body posture and alignment. By standing tall and straight, you can eliminate the effects of slouching and hunching, promoting better spinal posture.

7. Natarajasana Benefits for Knee Strength

It is known that performing Natarajasana requires balancing one's weight on one leg, which helps build strength in the knees. Stronger knees are less prone to injuries and reduce the risk of problems like arthritis in later life.

8. Natarajasana Benefits for Brain

Performing the Nataraja pose requires a great deal of focus and concentration; practising it helps develop these qualities. Focusing on maintaining balance on one leg and controlling your breathing and body posture while doing this yoga pose helps build focus and concentration in your overall personality.

Step:1- First of all, stand straight with your feet planted firmly on the ground. Find a point to fix your gaze on for better concentration and regulate your breathing.

Step:2- Next, start bending your left knee and grab the big of your left leg with your left hand. Make sure to keep your hips forward-**facing and your right leg straight throughout this yoga pose.

Step:3- Now, turn your left arm over so that the elbow faces the ceiling.

Step:4- Hold your right arm out; make sure it should be slightly above your shoulder level and stretched out.

Step:5- Now, turn the right palm up and join its thumb and first finger in jnana mudra and look at your right hand.

Step:6- Hold this position for up to 30 seconds and repeat it with the right leg.

• Dancer pose benefits only if performed correctly; thus, beginners must perform it only under the supervision of yoga instructors.

• If you have an injury to your hips, legs, shoulder or groyne, you must avoid this yoga pose to avoid further discomfort.

• People with unsteady feet or poor balance should perform other variations of this yoga pose to avoid injuries.

• Do not over arch your back; doing so may cause strain in the lower back and discomfort or injury.

• Putting too much pressure and improper alignment can put a strain on your knees and ankles.

• Avoid your head too high as it might put a strain on your neck and lead to discomfort.

-Injury or Surgery

Performing Natarajasana puts pressure on your knees, toes and ankles. Thus, if you have sustained any injury in your lower parts or have a history of knee surgery or other-related treatment, then you must avoid doing this yoga. Moreover, people with injuries or surgery on the shoulder, neck or arms should also avoid this yoga pose.

-Body-Breath Connection

Natarajasana yoga poses can only be performed if you have good awareness and focus on breathing techniques. People who lack body and breath connection may find it difficult to perform, and if performed wrongly, it can lead to energy disturbance and discomfort.

-Physical Strength

Although Nataraja's pose is performed to gain strength and overcome physical weakness, people with a history of severe body trauma or older people are not suggested to perform this pose as it might lead to discomfort and injuries. Moreover, people facing breathing issues, anxiety, heart ailment and high blood pressure should also avoid it.

-Affects Pregnancy and Menstrual Cycle

Women should avoid performing this yoga pose during pregnancy and menstruation. It puts pressure on the abdomen and requires greater flexibility, which might not be possible in these situations.

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Yoga is a powerful tool for addressing health issues, and the Nataraja yoga pose is a prime example. This pose can improve balance, digestion and mental well-being. The Natarajasana steps and benefits outlined in this article equip you to perform it effectively. However, it is equally important to be mindful of potential mistakes to avoid any injuries. By being cautious and responsible in your practice, you can fully enjoy the benefits of this pose.

Is Natarajasana difficult?

Yes, Natarajasana can be difficult at the beginning, as it requires balance and flexibility. However, under the guidance of trained yoga instructors and regular practice, you can master this pose.

What is the myth of Natarajasana?

Natarajasana yoga pose is associated with the Hindu god Shiva, who is known to be the greatest dancer and represents creation, preservation and destruction.

Is Natarajasana a backbend?

Yes, Natarajasana is a deep backbend that requires practice and patience to master it.

Disclaimer: This is a general guide on the health benefits of Natarajasana. It is not intended to substitute for professional medical advice and should not be relied on as health or personal advice. In case of physical injury or disability, it is advisable to consult a qualified health professional before attempting this activity.