Nataraja is in fact a combination of two words in Sanskrit; Nata refers to dancer and Raja refers to King. Lord Shiva, who is considered as the Cosmic Dancer, is also called Nataraja and this Dance posture is named after him.
- Stand straight with feet together, hands placed on either side and gaze fixed ahead. Continue normal breathing.
- Standing on the left leg, bend the right leg at the knee in the backward direction. Grab the toes of the right leg with right hand palm.
- Bring the fingers of the left hand close together and stiffen the left hand and gently raise the left arm in upward direction. While doing this, simultaneously pull the right leg in upward direction and back.
- Now bending the body gently, try to see the top of the left hand finger and keep the gaze focused there. While doing this, the left leg should be kept tight and firm.
- Continue to remain in this position for a few seconds and continue to breathe normally.
- Gradually bring down the left hand and the right leg back to the original position. After relaxing for a few seconds, this asana should be repeated by standing in the right leg.
This Asana is good in strengthening the ankles and legs and stretches the chest, shoulders, abdomen, and thighs. It improves the body balance and power of concentration. This asana stimulates all the major body joints and provides relief for Arthritics. This posture normalizes the functioning of the tissues, nerves and muscles in all parts of the body. Spine is benefited through this Asana, in particular. It prevents the stiffness of the back, provides flexibility to the limbs, strengthen bones, improves digestion and vision and increases potency and vitality.