Video Transcription – Natarajasana (Lord of the Dance Pose)

Namaste Friends!

I am Ritesh and today our topic is lord of the dance pose also known as Natarajasana in Sanskrit or dancing Shiva. Friends this asana requires strong balanced intense back bending and open shoulders to get into this pose. This posture comes into an advanced level standing balancing back bend pose. Friends safety first so before we get into the practice, it’s important to know that women during pregnancy or maturation should avoid this pose, as too much of heat is generated in the body at the same time people with high blood pressure should avoid this pose, chronic injury to the legs back and shoulders avoid and avoid too much over arching of the back.

 We need more open in the ribcage that is the upper part of the body but not the lower part of the body. So now before we get into the practice some preparations, so a tree pose a low lunge or a downward-facing dog would be great before we get into Natarajasana or dancing Shiva. Friends now let’s get into the pose so any standing posture that we start always starts with a Tadasana. So once again standing in Tadasana crown of the head lengthening keep your chin parallel, your face muscles are relaxed, your neck is long, keep your shoulders down.

Check that your ribcage is not popping out. It’s in line with your pelvis lengthening it tall, from here take a right step forward. Now let the weight come on the right leg completely. Now the toes are still touching that you are still maintaining stability. Now I can feel the strength in my ankles in my thighs in my hips. So it’s a great hip strengthener. Now from here I flex and I hold it fine. Now here I can feel the opening in the chest, the shoulders, the thighs and the groin. So as I move forward, let the arms go in front, keep my neck and shoulders relaxed. So we don’t need a posture that you are doing lifting the shoulders up towards the ears.

 What I need is the shoulders are down and relaxed tall yourself and remember friends don’t forget to smile right. So again in the pose slowly and gently I keep my neck and shoulders relaxed. Now friends if you are comfortable here please maintain here. You don’t have to get into the full expression of the pose right. So I hold it here I keep moving forward lengthening hold it. Now friends don’t let the pelvis go out what I need keep your pelvis facing in front don’t make it outside.

So once again tall lifting it up, holding it, keeping the pelvis straight in front and try to open the chest, don’t give it too much bending at the back. Keep more opening in the chest region or else compression happens at your lower back and that is what we don’t need the whole focus is opening of the chest. So it’s a great heart opener, it’s a great hip opener. Friends let’s do it one more time now I did it with the left, let’s do it with the right.

So once again you start with Tadasana step the left leg forward tall yourself, keep the hands on the hip and bend that leg that is your right leg. Once again tall yourself comfortable don’t forget to breathe smiling and enjoying the pose, open the chest more not your lower back. So don’t compress your lower back and come back slowly and enjoy the pose, feel the relaxation.

Friends it generates too much heat in the body so just be careful when you practice. It promotes a sense of inner stillness and consciousness for wonderful pose to lengthen, open the hip flexors, open the chest friends that was your NATARAJASANA or dancing Shiva. Friends if you like my video don’t forget to hit the like button and also do subscribe in case you have any suggestions, do mention in the comment section below.

Namaste 🙂