Nancy Sutton's 

 House of YOGA

                                             “Poise, Strength, Endurance... Yoga.”

1325 Tehama Street             

Redding, CA 96001    (530) 246-7256 

                                 Natarajasana

FYI:  Holidays we observe by closing our studio are:  New Year's Day, Memorial Day Weekend, 4th & 5th of July , Labor Day Weekend, Evening classes on Oct 31st, Thanksgiving weekend, and two-weeks at Christmas . Summer Schedule began on June 1st!  ...Fall classes begin Sept 1st!

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Photo of Shanna Franklin

Natarajasana (King Dancer Pose) is the name of Siva, Lord of the dance.

Nata= Dancer   Raja= Lord or King

Benefits

  • This difficult balancing asana develops poise and a graceful carriage 

  • It tones and strengthens the leg muscles

  • The shoulder blades get full movement and the chest expands fully

  • All the vertebral joints benefit from the exercise in this pose

  • The expansion of the chest and the rotation of the shoulders do not allow calcium to form around the shoulder joint

Contraindications/Cautions

  • Damaged shoulder capsule (use a strap around back foot so as not to fully open shoulder)

Step by Step

  1. Stand in Tadasana

  2. Bend the right knee and lift up the right foot.

  3. Hold the right big toe between the thumb and the index and middle fingers of the right hand

  4. Bend the lifted right knee and draw the leg up and back

  5. Roll the fingers and thumb of the right hand around the right big toe

  6. Simultaneously rotate the right elbow and shoulder and stretch the right arm up behind the head, without releasing the grip on the big toe

  7. Again pull the right arm and leg up so that they form a bow behind the back

  8. The right thigh will be parallel to the floor and the right shin perpendicular to it

  9. Bring the left arm straight in front level with the shoulder, keeping the fingers pointed forward

  10. Pull the knee cap up and keep the left leg poker stiff and perpendicular to the floor

  11. Balance firmly from 10-15 seconds with deep and even breathing

  12. Release back into Tadasana

  13. Repeat on second side.

Modifications & Props

  • Supporting ankle or top of foot if reaching the great toe is not possible

  • Using a strap around the foot if reaching it with your hand is not possible

  • Using the wall in front of you to place your front hand on and walk up to get a deeper chest opening while learning to balance

Preparatory Poses

Subsequent Poses (Counter balancing poses)

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Last modified: 08/16/08