Follow the following steps in order to complete the Natarajasana or Lord of the Dance Pose. -
Initially from the posture of Tadasana, take better step to be firmly standing at the center. Do find a fine point to look at on the ground or at eye level.
Then shift your complete body weight onto one leg.
Do inhale plus bend the knee of the other leg with a lot of perfection.
Bring the leg backwards plus grab perfect hold of the foot or ankle with the hand of the same side.
Do take your own time to balance.
Then slow and steadily move the knees so that they are properly aligned with the hip joints.
Do hold in that position and breathe into the stretch just from the abdominal muscles directly into the quadriceps.
Then do inhale plus rightly extend the arm of opposite side-body up from the shoulder directly towards the sky.
You can feel the energy just move all the way through the fingertips.
Stay in this position for several breaths.
Then lengthen the arm plus torso up and forward.
Slowly and steadily bring the torso back to middle.
Just release the bent knee
Finally stand in Tadasana.
The anatomical focus of Natarajasana or Lord of the Dance Pose are related to spine, hips, thighs, abdomen, angles, knees, calf muscles, chest and shoulders.
The therapeutic applications of Natarajasana or Lord of the Dance Pose is used in order to improve better concentration. This asana assists to focus the body and mind together.
There are several benefits of Natarajasana or Lord of the Dance pose. Few of them are as follows -
It stretches the chest and shoulders.
It stretches the abdomen, thighs and groins.
It strengthens the ankles and legs.
It perfectly improves whole body balance.
It rightly develops better concentration plus balance
It tones plus stretches the hip and leg muscles
It stretches the hip flexors.
In the standing foot, it strengthens the arch.
In the shoulders, it develops good range of motion.
It expands the chest plus front body.
In a back bend, it strengthens the back body.
It perfectly releases tension in the foot and angle.
It opens the lungs and chest.
It creates more space for the breath.
It strengthens entire leg and spine.
It stretches thighs and shoulders.
It stretches the groin plus the abdomen.
It lengthens and tones the hip and leg muscles.
It will directly stimulate a complete range of motion in the region of the shoulders.
It expands the chest fully.
Those who are suffering from shoulder injuries and Low blood pressure shouldn't indulge in the practice of Natarajasana or Lord of the Dance pose. It is an advanced posture that shouldn't be practiced by beginners.
It is to be highly noted that most of the beginners in the Natarajasana or Lord of the Dance pose, when perfectly lifting the leg; they largely tend to cramp in the back side of the thigh. Do ensure in order to keep the ankle just raised foot flexed.
The best variation for the Natarajasana or Lord of the Dance pose includes using both hands in order to catch the foot that has been directly extended into the air. It is to be highly noted that one hand perfectly clasps the outer end and one hand properly catches the inner end of the foot. This type of variation also improves the complete body balance.
In the modified version, balance can be much difficult in the Natarajasana or Lord of the Dance pose. Do try your best by bracing the free hand just against a wall in order to help you stay perfectly stable in this particular posture. In certain case, if you cannot properly grab hold of your back foot, then do perfectly wrap a strong strap just around your foot plus hold it instead. In case, if you are actually struggling with the acts of balancing then use a wall for it. It is to be remembered that for better support do bring the side-body of the standing leg slow and steadily to a wall. Do permit the body to be better supported by the nearby wall as you come well forward into the posture with a lot of perfection. On the other hand, in case the shoulders and the quadricep are tight then bring a solid strap just around the front of the foot plus holding it with the hand properly.
In Natarajasana or Lord of the Dance pose, having a partner really help you with the acts of balance. When you perfectly indulge in this posture, do have your partner just standing behind you. Your partner is the best judge to observe whether you are performing the asana in the right manner. A partner can catch you when you are toppling over.
The preparatory poses of Natarajasana or Lord of the Dance pose are Adho Mukha Vrksasana or Handstand, Dhanurasana or Bow Pose, Eka Pada Rajakapotasana or One Legged King Pigeon Pose, Gomukhasana or Cow Face Pose, Hanumanasana or Monkey Pose, Supta Virasana or Reclining Hero Pose, Supta Padangusthasana or Reclining Big Tow Pose, Urdhva Dhanurasana or Upward Bow or the Wheel Pose, Ustrasana or Camel Pose, Uttanasana or Standing Forward Bend, Virabhadrasana or Warrior Pose, Virasana or Hero Pose and Vrksasana or Tree Pose.
The follow up poses of Natarajasana or Lord of the Dance pose is Half Uttanasana or Ardha Uttanasana or Right Angle Pose.
A regular practitioner can move further into this deepen of the pose of Natarajasana or Lord of the Dance pose by grasping the raised foot perfectly with the off-side hand. Do complete the posture as mentioned with proper steps in the Full Pose section. Do perform this deepen the pose of this asana under the personal supervision of your yoga instructor. Never indulge by yourself in any situations and circumstances.