King of the Dance Pose (Nataraja-asana)

Sanskrit word “nata” means dancer and “raja” means king. Nataraja is another name of Shiva, the Lord of the Dance, whose cosmic dance is the creation and destruction of the world.

“]Benefits of the King of the Dance Pose (Nataraja-asana):
Natraja-asana helps to strengthen sense of balance and concentration. Natraja-asana restores suppleness and easing strain caused by poor posture or long periods of sitting. Natraja-asana also tones the muscles of the hips and legs as well as stimulates the chest muscles.

How to perform the King of the Dance Pose (Nataraja-asana):
- Stand with feet together and arms by the sides.
- Breathe-in and bend the right leg backward grasping left foot with your left hand while simultaneously extending the right arm straight out in front till about 45 degrees from the floor.
- While lifting the left leg as high as possible with the left arm.
- Hold your posture while breathing gently through the nostrils. Fix your gaze slightly above the horizon.
- Remain in this asana for about one minute then return slowly to a standing position. Repeat by reversing directions 2-4.

Durations/Repetitions of the King of the Dance Pose (Nataraja-asana):
Begin by holding the posture for about a minute and gradually increase the time. Repeat it three times on each side, alternately from right to left.

Difficulty Level and Advancement of the King of the Dance Pose (Nataraja-asana):
Natraja-asana is a difficulty level 3 asana recommended for beginners.

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