Hatha Yoga Tip

DANCING LORD SIVA – Naṭarājāsana – All Levels

Focusing on the vertical position of the leg and arm on one side of the body creates a stable base. Then you can easily develop the backward bending movement on the other side of the body.

Beginner and Intermediate:
1. Stand firmly on both feet. Balance on your left foot, lift your right ankle, and grasp it with your right hand. Establish your balance by breathing slowly and rhythmically.
2. With an inhalation, stretch your left arm up, taking it alongside your left ear. Extend your elbow and stretch your fingers upwards. Look firmly at a point in front of you, breathe slowly and rhythmically, and affirm your balance on your left foot.
3. Push your right foot backwards as you lean slightly forwards with your upper body. Breathe deeply and rhythmically. Hold for up to 30 seconds, then release and repeat on the other side. Continue with Step 4, or practise Standing Forward Bend or Triangle, or go directly to final relaxation.

Advanced:
4. Starting from Dancing Lord Siva Step 3, pull your right foot close to your right shoulder until you can lift your elbow. Rotate your wrist so you are holding the upper part of your foot. Breathe deeply and rhythmically. Hold for up to 30 seconds, then release and repeat on the other side.
5. To come into the full pose, bring your left arm over your head and lower your left hand to place it on your right foot so that you are holding your foot with both hands. Hold the pose for up to 30 seconds, breathing deeply and rhythmically. Release and repeat on the other side. Practise Standing Forward Bend or Triangle, or go directly to final relaxation.

The purpose of asanas and pranayama is to increase your inner will-power. – Swami Vishnudevananda

Dispassion is the enemy of the senses and the friend of Pratyahara. – Sri Swami Sivananda