YOGAYogita SainiM.P.EdA3014915012ASPESSAmity University
NatarajasanaEtymologyThe name comes from the Sanskrit wordsnatameaning "dancer",rajameaning "king",andasanameaning "posture" or "seat. Natarajais one of the names given to the Hindu GodShivain his form as the cosmic dancer.ASANA ON STANDING POSITION
Stand straight on your yoga mat and arms by your sides. While inhaling bend your right leg backwards and hold with your right ankle with right hand. Try to move your right leg upwards as much as you can. Extend your left arm straight out in front. In the beginning you can take help another person.Hold this posture for 20 30 seconds and keep breathing normally. Now slowly come back to starting position. Repeat this with left leg then right leg. Like this you can practice for 3-4 repetition.Procedure
Strengthens legs hips, ankles and chest. Helps to reduce weight. Stretches the thighs, groin, and abdominal organs. Improves posture and your balance. Improves digestive system. Good for Improving concentration. Releases stress and calms the mind.Benefits of Natarajasana
There are not many contraindications to this asana.Those who suffer from low blood pressure or high blood pressure problems are not supposed to practice this asana.those who have frequent headache problems are advised not to practice this type of asana.Contraindications to Natarajasana
EtymologyThe name comes from the Sanskrit wordsUd= prefix for verbs or nouns, indicating superiority in location, rank, power, intensityTana= "stretched"Uttana= "intense stretch" or "straight" or "stretched,andAsanameaning "posture" or "seat".Uttanasana
1.Stand with your feet together. Bend your knees slightly and fold your torso over your legs, moving from the hips, not the lower back.2.Place your hands next to your feet or on the ground in front of you.3.Inhale and extend your chest to lengthen your spine. Keep your gaze directed forward.4.Exhale and gently press both legs toward straight. Lift the kneecaps and gently spiral your upper, inner thighs back. Keep your legs straight without hyperextending.5.On an exhalation, extend your torso down without rounding your back. Stay long throughout your neck, extending the crown of your head toward the ground. Draw your shoulders down your back.
Calms the brain and helps relieve stress and mild depressionStimulates the liver and kidneysStretches the hamstrings, calves, and hipsStrengthens the thighs and kneesImproves digestionHelps relieve the symptoms of menopauseReduces fatigue and anxietyRelievesheadache and insomniaTherapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis
This asana has been criticized by some practitioners of kinesiology, physical therapy, and others, who recommend a seated rather than standing forward bend.Contraindications
This compound noun phrase comes from Sanskrit: urdhva meaning "up, upwardsvriksha meaning "tree, especially with visible blossoms or fruits and asana meaning "poseAnuvittasana
1.From Mountain pose, place the palms on the low back/sacrum with the fingers pointed down. Press into the feet, pull up the knee caps, and squeeze the thighs and buttocks.2.Press the hips forward and begin to arch the torso backwards. Keep the head looking forward, or if it feels safe let it drop all the way back. Use the arms to support your weight and keep the legs and buttocks engaged and strong.3.Breathe and hold 3-7 breaths.4.To release: keep the legs, buttocks and arms strong as you slowly inhale back up, letting the head and neck be the last to come vertical.
Standing Backbend opens the front of the body, and strengthens the respiratory, cardiovascular and endocrine systems.Contraindications:
Recent or chronic injury to the hips, back or neck.