• Stand in Tadasana. Gund and center through your feet and take a point on eye level to focus on.
• Exhale bend your left knee, left foot to the buttock, and hold the outside of your left foot with the left hand. The top of the right thighbone draws back and engage your right thigh and knee to make the standing leg strong.
• Keep the torso upright, the chest open and draw the pubic bone to the navel to keep length in the lower back. Now on an inhale pushing the left foot back into the hand, raising the leg so the thighbone ends up parallel to the floor and the lower leg in a right angle with the thigh bone and vertical with the floor. You can lift your right arm up in front of you, parallel to the floor or a little higher next to the ear.
• Hold for 5-10 breaths.
• On an out-breath release the leg back down to the floor.
Most notably, King Dancer improves your ability to concentrate and focus. By remaining calm while balancing and back-bending, you will learn how to focus your thoughts. This will improve your poise and grace in everyday life.
Natarajasana requires and builds full-body strength, flexibility, and coordination. It opens the shoulders, chest, and hips, as it stretches and strengthens the thighs, ankles, and abdomen. This pose develops greater flexibility in your spine, shoulders, and hamstrings. It also stretches the entire front of the body, while strengthening the back muscles, which improves posture.