How can I benefit from Dancer Pose?
The dancer pose is also known as the Nataraja asana that literally translates to Nata, which means dance, and raja, which means a king or lord, and asana, which means a pose. So Nataraja asana means the Lord or King of the dancer pose. This pose is great to improve your balance and concentration. It helps to lengthen and tone your leg and hip muscles, improves the flexibility of your shoulders and opens up your chest.
You can practice the Nataraja asana or the Lord of the dancer pose in the following manner:
- You would need to start in the Tada asana or the mountain pose. Balance yourself properly and then slowly move your body weight to one leg. Breathe in and slowly bend the other leg at the knee. Hold the foot or the ankle of that leg with the hand of the same side. Bend your leg at the knee until the knee is at the same level as the hip joint. Stay in this position for a moment and breathe in as your abdomen muscles stretch in to the quadriceps. Next breathe in and very slowly stretch out your other hand towards the sky and feel the energy flow to your fingers. Stay in this position for a few breaths. The thigh of your raised leg should be parallel to the floor and your torso should be at an angle to the floor. As you hold and maintain this pose breathe in while you stretch your body and breathe out when you relax your body. And then very slowly move your upper body to its normal position and gently release your foot or ankle and straighten your knee to its original position. As you stand balance and bring the weight of your body back on both legs while you get back to the Tada asana or the mountain pose.
- The Nataraja asana or the Lord of the dancer pose has several benefits such as it helps to release the strain in the ankle and foot and thus helps to relax it, it boosts your focus, balance and concentration, it helps to open and expand the chest and the lungs and thus increases the flow of oxygen in the body, it stretches and gives strength to the shoulders, spine, thighs and the legs. For beginners it is advisable to practice this pose next to a wall, for support in case you lose your balance or have problems maintaining it.
