Lord of the Dance Pose

Lord of the Dance Pose , also known as Natarajasana , is a challenging yoga pose that combines balance, flexibility and strength. This standing position stretches the hips, thighs, chest and shoulders , while strengthening the core and legs . Named after Shiva Nataraja, the Lord of the Dance, the pose symbolizes the cosmic dance of destruction and rebirth.

Correct Technique

How to perform the Lord of the Dance Pose:

  1. Start standing in mountain pose (Tadasana), with your feet together and your arms at your sides.
  2. Bend your right knee and lift your right foot backwards towards the seat. Grasp the right ankle with the right hand.
  3. Stretch your left arm forward for balance.
  4. Kick your right foot backwards while leaning your upper body slightly forward, lifting your chest and keeping your spine long.
  5. Stretch your left arm forward parallel to the ground, and keep your gaze straight ahead or slightly up.
  6. Hold the position for 5-10 breaths , release carefully, and repeat on the other side.

Common Errors

  • Collapse in the lower back: Avoid bending the lower back too much by activating the core muscles and keeping the upper body stable.
  • Strain on the knee: Avoid pulling too hard on the foot, which can strain the knee. Focus on lifting and extending the hip backwards.
  • Loss of balance: Focus your gaze on a fixed point (drishti) in front of you for better balance, or use a wall for support if necessary.

Modifications and Variations

  • Beginner-friendly: Use a strap around your ankle if you can't reach your foot, so you can get a deep stretch without losing your balance.
  • Advanced: For a deeper version, try grabbing the foot with both hands for a more intense backbend.
  • Using a wall: Stand close to a wall for extra support while training your balance.

Repetitions and Sets

Hold Lord of the Dance Pose for 5-10 breaths on each side. Repeat 2-3 times to improve balance, strength and flexibility.

Breathing techniques

Inhale deeply as you lift your foot and extend your upper body. Exhale as you hold the position and maintain your balance. Focus on a steady and calm breath throughout the position.

Visual Tips and Angles

Watch this video for an in-depth demonstration of the Lord of the Dance Pose:

The video shows correct technique and gives useful tips for mastering balance and flexibility in Natarajasana.

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