- Stand on the floor with spine erect.
Shift weight of the body on the right foot.
Exhale bend left knee, the left heel should be towards the buttock.
Hold the outside of left foot by left hand, with the thumb.
Lift right arm up, parallel to the floor, palm facing downward.
After Exhalation Raise left foot up and back so the thighbone will be parallel to the floor.
Be sure that ankle of the raised foot is flexed, standing leg is strong, the torso is upright and the chest is open.
Gaze towards middle finger of right hand.
Maintain balance and Hold the pose for 5-10 breaths.
Release and repeat pose on another side.
Repeat asana for 4-5 times.
- For a beginner, it might be difficult to balance on one leg, perform pose beside the wall.
As a beginner raise left leg with the help of a yoga strap or belt.
- Exhale and release the leg back down to the floor.
Place right arm beside the right hip and come back in normal standing position.
Benefits of Natarajasana (Dancer Pose)
- It Stretches and gives strength to the thighs, groins, ankle, shoulders, abdomen, and chest muscles.
Improves balance and concentration.
It opens the shoulders and chest, improve respiration.
Improve the flexibility of hips.
It stimulates and improves the function of abdominal organs.
It is helpful to relieve stress, anxiety, and depression.
Eka Pada Rajakapotasana
- Supta Virasana