Warrior God Dance Position: Comprehensive Guide on Natarajasana
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In this month's challenge, we invite you to explore the grace and strength of the Dancer's Pose, also known as Natarajasana. This ancient yoga pose, derived from the Sanskrit words "Nata" (meaning dance) and "Raja" (meaning king), translates to the "King of Dancers."
Performing Natarajasana
To master this elegant pose, follow these simple steps:
- Start in Mountain Pose (Tadasana): Stand tall with weight evenly distributed on both feet.
- Shift weight to one leg: Place more weight on your right foot.
- Bend the opposite knee: Lift your left foot off the ground, keeping the knee close to your midline.
- Hold the lifted foot: Reach back with your left hand and grasp the instep (top) of your left foot or ankle.
- Extend the opposite arm forward/up: Straighten your right arm towards the ceiling or in front for balance.
- Lean forward and lift the leg: As a counterbalance, slowly tilt your torso forward while simultaneously lifting your left leg behind you.
- Engage a backbend: Actively press your left foot into your left hand to raise the leg higher and deepen the backbend.
- Fix your gaze (Drishti) on a stationary point: This helps you maintain balance.
- Hold the pose: Stay for 5 to 10 breaths.
- Release gently and switch sides: To come out of the pose, actively kick your foot into your hand to bring the leg parallel and return to standing, then repeat the process on the other side.
Benefits of Natarajasana
Natarajasana offers numerous benefits. It enhances flexibility, stretching the thighs, groins, abdomen, and promoting spine flexibility. Additionally, it strengthens the leg muscles, especially the quadriceps, and improves balance and concentration.
Moreover, this pose opens the heart, promoting better posture and lung capacity. It also stimulates the nervous system, promoting energy and vitality throughout the body.
Competition and Rewards
Participants can enter a competition by sharing a post of themselves doing the pose of the month on their IG feed and stories. Simply tag the platform and stand a chance to win either the Online 200hr Foundation Yoga Teacher Training or a $1,000 discount on an in-person Yoga Teacher Training Program.
To help you perfect your Dancer's Pose, a free class with Victoria is available, and the pose of the month is used as the Peak Pose in the class. The details about the pose of the month, including a 20-minute video, are provided in a detailed blog post.
For beginners, modifications for Natarajasana include using a wall for support and starting with a strap.
Natarajasana embodies the spiritual and artistic essence of Lord Shiva, the cosmic dancer. So, join us in this month's challenge and embrace the dynamic and rhythmic cycles of the universe as you dance like a king!
- For those seeking to deepen their yoga practice, consider enrolling in a science-backed health-and-wellness focused fitness-and-exercise yoga teacher training program for a comprehensive understanding of the art.
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- Adopting a holistic lifestyle that includes daily yoga practice, health-conscious nutrition, and regular exercise can help foster improved brain function and cognitive development, aiding in both professional and personal life.
