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Natarajasana or Dancer Pose
<not-ah-raj-AHS-anna
nata dancer
Overview
For background, the name Nataraja is one of the names that is given to the Hindu God Shiva in his form as the cosmic dancer. This image is commonly represented in metal or stone in the Saiva temples of South India. Another term for Shiva in this form is Lord of the Dance (but not the theater dance group that performs celtic dancing). Shiva in cosmic dance is believed to encompass all of creation, preservation and destruction. Regardless of your religious beliefs it is easy to see how, in full position, this graceful asana appears like something that a ballet dancer might do.
Preparation and Pose Tips
Good preparation poses are any of the backbends such as Bhujangasana, cobra pose; because they help you build flexibility and strength. Start in Tadasana, mountain pose, and raise your right arm straight above your head close to your ear. Now place your weight onto your right leg, keeping your knee and leg straight for strength and balance. Start with your knees touching and bring your left leg backward moving the foot towards your buttock. Gently grab the outside of your left foot with your left hand.
On an exhale use the dynamic balance of your right arm moving forward and out as your bring your left hand and foot upward pushing the foot back into your hand, away from your buttock. You can hold this pose for five to ten breaths or move deeper. Moving deeper requires that you continue the forward rotation, moving your hand straight out with your palm parallel to the floor and raising and extending your back foot until it is at or above your head (photo Dancer final). Be sure that you avoid compression in your lower back with full extension. Come out by slowly moving up, releasing the leg and finally standing. The pose needs to be done on both sides of your body.
Benefits
First this is a balance pose that strengthens your legs. It also is a full body stretch which engages your shoulders, chest and abdomen.
Advanced or Partner
Another variation of Natarajasana has you hold your foot not from the outside, but rather from the inside. Simply reach down with the hand that is going to grab your foot. As your foot rises rotate your hand backwards so your thumb is pointing backward. Just rest your foot into the pocket of your palm. This variation helps keep your shoulders more in alignment as you bend forward. With Natarajasana you create TWO two-way stretches. One is your out-stretched arm moving against your raised foot and hand. The second is between your head and your grounded foot, which actually helps you maintain balance. You can have a partner help you maintain and learn balance by standing behind you and gently holding your hips as needed.
Chakra
Natarajasana is a sixth chakra pose.
Precautions
Clearly you should not do this pose if you have any back or knee problems.
Timing
Five to ten breaths of 15 to 30 seconds.
Recovery and Counterpose
Because this is a backbend, you may want to come into a forward bend, even Child pose to recover.
