| Description
This is a balancing posture as it helps improve
body- mind co-ordination.
- The word Nata means a performing artist, a dancer or an
actor and the word ‘Raja’ means a King or Lord.
- This pose is dedicated to Lord Shiva who is the lord of
dance and also a source of Yoga.
Benefits
Physical
Strengthens the leg muscles, and improves flexibility of
the spine , Helps reduce the extra fat around abdomen and
the thighs. Exercises the hip joint and shoulder joint well,
thus reducing the problems associated with these joints. It
also stimulates appetite.
Mental
Improves body mind co-ordination and concentration,
thus boosting confidence.
Pranic
Affects mooladhar and swodhishthan
chakra.
Techniques
- Stand erect with your legs together, palms touching
the thighs, back straight and face relaxed.
- Bend the right knee behind the body and catch the right
ankle with the right hand.
- Now, slowly stretch your right leg back, raising it
as high as possible. Maintaining balance.
- Keep the left leg straight. See that your right shoulder,
right hand and right leg are in one plane.
- Now raise your left hand forward at an angle of about
45 degrees to the ground and stretch.
- Hold this final position as long as is comfortable.
- Slowly lower right leg, releasing the right ankle. Lowering
your left hand, come to the initial standing position.
Cautions
- For beginners, it is recommended to perform this asana
standing near the wall so that you can find support in
case you lose balance.
- People suffering from arthritis of shoulder or knee
joint are advised not to practice this asana.
Duration
It is recommended to hold this pose for 30
seconds to 3 minutes, performing for 1 to 3 times a day.
Variations
This asana can also be performed holding the right big
toe instead of holding the ankle.
Please remember that no practice can be adequately learned
from a book, written instructions. The guidelines given
in the web pages are intended to give you an introduction
to different yogic postures. However, it is advised to practice
the asanas under the guidance of a Guru or a qualified yoga
instructor.
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