The document provides instructions and background on the Natarajasana yoga pose. It begins with the etymology of the name, coming from Sanskrit words meaning "king of dancers". It then provides step-by-step instructions to perform the pose, which involves bending one leg back and holding the ankle while extending the opposite arm. It lists benefits like strengthening legs, hips, and chest as well as improving balance, posture, and concentration. Contraindications for those with blood pressure or headache issues are also mentioned.

1. Yogita Saini
M.P.Ed
A3014915012
ASPESS
Amity University

2. Natarajasana
Etymology
The name comes from the Sanskrit
words nata meaning "dancer", raja meaning
"king", and asana meaning "posture" or
"seat“. Nataraja is one of the names given to
the Hindu God Shiva in his form as the cosmic
dancer.

3.  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.

4.  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.

5.  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.

6. Etymology
The name comes from the Sanskrit words
Ud = prefix for verbs or nouns, indicating
superiority in location, rank, power, intensity
Tana = "stretched"
Uttana = "intense stretch" or "straight" or
"stretched“,and
Asana meaning "posture" or "seat".

7. 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.

8.  Calms the brain and helps relieve stress and
mild depression
 Stimulates the liver and kidneys
 Stretches the hamstrings, calves, and hips
 Strengthens the thighs and knees
 Improves digestion
 Helps relieve the symptoms of menopause
 Reduces fatigue and anxiety
 Relieves headache and insomnia
 Therapeutic for asthma, high blood pressure,
infertility, osteoporosis, and sinusitis

9. This asana has been criticized by
some practitioners of kinesiology,
physical therapy, and others, who
recommend a seated rather than
standing forward bend.

10.  Etymology
This compound noun phrase comes from
Sanskrit: urdhva meaning "up,
upwards”vriksha meaning "tree, especially
with visible blossoms or fruits” and asana
meaning "pose”

11. 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.

12. Benefits:-
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.