Nantum Natrajasana or Bowing Lord of The Dancing Pose

Nantum Natrajasana at a Glance

How to Do Nantum Natrajasana?
Follow the Step-by-Step Procedure

Nantum Natarajasana pose is a balancing pose and a challenging pose, prep your body before you enter into the pose. Do some gentle stretching to open up your hips, shoulders, and quadriceps, which can avoid any injury while doing this pose.

• At first in the standing position, stand straight (spine erect) in the Tadasana pose (mountain pose), keeping your feet, hip-width apart, and hands by the side of your body. Keep yourself grounded through the heel and toes of your feet.
• Inhale deeply bring your balance to the right foot (one leg) and slowly lift your left foot from the ground, bending it from the knee fold it back, and let your left heel touch the buttock.
• Keeping your body straight, bring your left arm (left hand) back and catch hold of the left foot (inner arch of left foot) with the thumb and index finger firmly.
• Raise your left foot away from your body (leg backward) and stretch the left thigh (at the hip joint) till it is parallel to the ground at the same time, extend your right hand straight in front of you, parallel to the ground and in line with the shoulder.
• Your right leg (standing foot) should be the strong and stable foundation, this position is the Natrajasana pose.
• From here, bend your lifted foot, where the heel of the foot touches the buttocks, and slowly lean forward from your hips, balancing on the right foot and your chest going towards your thighs.
• Bend till your upper body is parallel to the ground flex your right elbow and point upward.
• Your left arm should be in the front extended to improve balance of your body at the shoulder level.
• Now you are into the Nantum Natrajasana pose hold this pose with grace and confidence for a few breaths and feel the deep energy in you by gazing down to Mother Earth.
• When you want to exit, press your lifted foot back, unlock your hands, and bring it down to the ground.
• Relax for a few seconds, then do it with the alternate foot.

What are the Benefits of Nantum Natrajasana?

• This yoga asana makes you more fearless, balanced, and confident with your inner self.
• It helps to strengthen and stretch the hamstrings, hip flexors, shoulders, and arms.
• It helps to strengthen your knees and improves their flexibility level.
• It creates balance and stability and improves your focus and concentration level.
• Regular practice of this pose can help to reduce the extra weight near your abdominal area and your thighs.
• It helps to enhance your physical and mental balance, which helps to relieve stress and give you peace of mind.
• It helps to build your confidence and boost your energy level.
• This pose teaches you to express gratitude and respect for yourself and others.

Health Conditions that Might Benefit from Nantum Natrajasana

People can improve their memory with regular practice of this pose and also reduce stress and anxiety and help to relax.

• This can be helpful for people with, stiff hips, hamstrings, and sciatica pain.
• People with mild lower back pain can practice this pose, which can help reduce back pain, and improve your body posture.
• It can help with individuals having mild respiratory issues, as this pose helps to open up the chest and increases your lung capacity.
• Doing this pose regularly can help people suffering from constipation and bloating.
• Enhances hormonal functions of kidneys, pancreas, and reproductive organs.

Safety and Precautions

• People with high blood pressure and low blood pressure should avoid doing the pose.
• Individuals with any neck or back injury should avoid doing the pose or modify it.
• People with carpal tunnel syndrome and sacroiliac pain should avoid this pose.
• Any pain or discomfort, that comes out of the pose.
• Do the warm-ups, preparatory poses, and the follow-up poses.

Common Mistakes

• Avoid rounding your back.
• Don’t strain your standing leg and lock your right knee.
• Avoid straining your neck too much.
• Avoid holding your breath, this could create problems in balancing.
• Modify and use props.

Tips for Nantum Natrajasana

• Hold the foot or the ankle, whichever is comfortable.
• Keep your core and thigh muscles engaged.
• Bend forward from your hips.
• Let your shoulders be relaxed.
• Use a yoga strap if you can’t reach your legs.
• Initially do this pose under the guidance of the yoga teacher.
• Keep breathing throughout the pose.

Physical Alignment Principles for Nantum Natrajasana

• Keep your standing leg grounded through the inner leg of the feet.
• Toes pointing forward and feet flat and grounded.
• hold your lifted leg, big toe, or ankle.
• Entire body weight is on the standing leg.
• Keep your Upper body parallel to the ground.
• Keep the elbow upward (right elbow or left elbow) flexed.
• extend your left or right arm, accordingly in from of you.
• Keep the quadriceps muscles to keep the knee soft on the standing leg.
• Rotate the right hip point forward and downward.
• Bent leg heel should be touching your buttocks.
• Let your navel be active, tuck it toward the spine.
• lift your heart and chest upward and forward.
• Shoulder blade of the right hand externally rotated.
• Extend your left arm forward (if balancing on the left leg), in line with the shoulder.
• Gaze below at the comfortable point on the ground.
• Keep your breath coordinating with your physical movement.

Nantum Natrajasana and Breath

Breath is always an important factor while doing this pose. Take some deep breaths while in the mountain pose, next inhalation, and lift your leg back touching your buttock. Exhale deeply and hold your bent foot with your arm, inhale and lift your chest and elongate your spine. Keep breathing and exhale and bend your torso, deepen the stretch with every exhale, and let your breath be relaxed and calm.

The breath will help to move the pose comfortably, which helps in better focus, balance, and stability. Be focused on your breath, the sensations, and your inner self, and avoid any distractions.

Nantum Natarajasana and Variations

• The base yoga pose is the Natrajasana pose (Dancing Shiva pose).
• Natrajasana II.
• Natrajasana B/ king dancer pose.
• You can do this pose with the support of the chair, yoga strap
• Hold your leg with both hands or with opposite arms.

The Bottom Line

This dance pose is all about, balance, focus, and flexibility. This pose helps to strengthen your legs, arms, ankles, glutes, knees and chest. It helps to improve your core strength. Any health concerns consult your health care professional. Take the guidance of a certified yoga teacher initially. Respect your body and progress gradually.

 This pose can be included in the forward bend yoga sequences. It gracefully enhances your posture by encouraging your inner peace and mindfulness and building your willpower to fight and sustain against all the stress anxiety, and tensions and focus on your progress of mind and body.