Nataraja (nata means a dancer and raja means the king or the lord), king-dancer, is the name of Lord Shiva (one of the trinity of Hindu gods – Shiva, Vishnu, and Brhma). In addition to being the dissolver of the universe, Shiva was also the Lord of dance and created over a hundred dances. Natarajasana – नटराजासन - is dedicated to Lord Shiva.

Step by Step

(click on the blue arrow for audio instructions)

1. Come to a comfortable standing position with the feet together and arms alongside the body. Inhale, shift your weight onto your right foot, and, bending the left knee, lift your left foot toward your left buttock. Pull the right knee cap up to keep the standing leg straight and strong.
2. Reach back with your left hand and grasp the inside of the left foot.
3. Stretch the right arm in front and keep it parallel to the floor throughout the pose
4. Begin to lift your left foot up, and back by pressing into the hand with the foot, away from your torso. Try to extend the left thigh behind you and bring it parallel to the floor.
5. Raise the left foot up behind you as high as you comfortably can and keep bending forward slightly at the same time.
6. While in the final pose, make the effort to keep both the buttocks at the same level. Stay in the pose for about six to eight breaths
7. To come out of the pose, slowly release the left foot and the right arm down and come back to the original standing position.
8. Repeat the above steps on the other side

Nataraja Variation (with strap)

1. In order to provide additional stretch for the shoulders, you can use a strap.
2. Use the strap to hook the left ankle behind you and hold the strap from above your head.
3. Begin to lift your left foot up, and back by pressing into the strap with the foot, away from your torso. Try to extend the left thigh behind you and bring it parallel to the floor.
4. Stretch the shoulders up and back and keep bending forward slightly at the same time.
5. While in the final pose, make the effort to keep both the buttocks at the same level. Try to maintain the final pose for about six to eight breaths
6. To come out of the pose, slowly release the left foot and the arms down, release the strap, and come back to the original standing position.
7. Repeat the above steps on the other side

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Garudasana (गरुडासन) is so called because in the final pose it resembles the shape of an eagle, the hands representing the beak of the eagle. In Indian mythology, Garuda was the vehicle that carried Lord Vishnu through the celestial realms.

Step-by-Step

(click on the blue arrow for audio instructions)

1. Start in the standing position with feet about hip-width apart.
2. Bend the knees and lift your left foot up and, balancing on the right foot, cross your left thigh over the right thigh. Press the left foot backwards and try to hook the top of the foot behind the lower part of the right calf. Maintain balance on the right leg.
3. Stretch the arms straight ahead, horizontal. Cross the arms in front so that the right arm is above the left, then bend your elbows. Twist the forearms around each other with the right elbow on top. Start with the backs of your hands facing each other.
4. Now make an effort to bring the palms facing each other and press them together (as much as is possible for you). Lift your elbows up, and stretch the fingers toward the ceiling.
5. If you have difficulty maintaining balance in the final position, you may like to support your back lightly against a wall.
6. In the final position, you may try to bend the knees even further.
7. Stay in this position for 6-8 breaths (longer if comfortable), then unwind the legs and arms and come back to the standing pose.
8. Repeat the above on the other side..

Benefits

In addition to all the benefits associated with one-leg standing balancing poses, Garudasana offers these additional benefits:

• Eagle Pose strengthens the muscles of the legs, tones the nerves and loosens the joints
• Stretches the thighs, ankles, shoulders, elbows, calves and the upper back
• Alleviate sciatica and rheumatism in the legs and arms
• Develops poise and grace in the body

Contraindications

People with knee injury/pain or injury of elbows and shoulders should avoid this pose.

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With this post, we will begin discussion of some of the balancing poses that are commonly practiced. We will start with the Tree Pose (Vrikshasana) (????????) which is one of the most commonly practiced one-leg balancing poses. Here are some of the benefits that are common to all one-leg balancing poses.

1. Develop better coordination and harmony between different parts of the body
2. Develop a sense of calm, mental stability and patience
3. Remove stress and nervousness and bring about a state of mental equanimity
4. Since one of the legs is doing the work of two legs in supporting the weight of the body, this supporting leg gets strengthened.
5. They help develop not just physical balance, but also a deep sense of mental focus and concentration

The Tree Pose (Vrikshasana) is a relatively simple pose to practice and yet provides all the benefits of the one-leg balancing poses.

Step-by-Step

(click on the blue arrow for audio instructions)

1. From the standing pose, lift the right foot up, shifting all the weight into the left leg. Turn the right knee all the way to the right resting the sole of the foot against the left thigh.
2. Fix your gaze at some point in front of you, on the floor or the wall in front. Slowly slide the right foot up the left leg, only as high up as you can maintain your balance. When you feel that you are balanced here, slowly bring the palms together in the prayer position in front of the heart.
3. Keep gazing at your focal point in front. Keep the left leg strong pressing the foot flat into the floor. Try to maintain the right knee bent at 90 degrees towards the right side. The shoulders are relaxed and rolled back and the chest is pressing forward.
4. If you feel very balanced here, try the next stage by inhaling the arms over the head. Join the palms together with the thumbs crossed, stretch the elbows straight and pull the arms upward..
5. Hold the position for 6-8 breaths, if comfortable.
6. To come out of the pose, slowly exhale the arms down and then release the legs back into a standing position.
7. Repeat on the other side.

Half-lotus Variation

1. In this variation, instead of placing the sole of the foot against the thigh, place the foot on top of the opposite thigh in the half-lotus position. Try to keep the foot as high up the thigh as comfortable.
2. Try to lower the bent knee as far as you can.
3. Follow the rest of the instructions as above for the regular tree pose.

Modifications

1. If you have trouble maintaining balance, you may take the support of the wall.
2. When balancing on the left leg, turn sideways alongside the wall, with the right knee gently touching the wall. It is the knee that will provide you support for balance.
3. When balancing on the right leg, turn around and use the left knee against the wall for support.
4. As you become more comfortable in the position, you may attempt to move the knee away from the wall and try to maintain balance.

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