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Natarajasana Standing Backbend
नटराजासन पृष्ठवंश
Advancedbackbend
Target Muscles
quadricepsshouldersspine extensorship flexorschest
Benefits (4)
- + Deep spinal backbend
- + Opens chest and shoulders
- + Strengthens standing leg
- + Develops grace and balance
Avoid If (4)
- - Shoulder injuries
- - Lower back injuries
- - Knee injuries
- - Balance disorders
About
Natarajasana Backbend is the advanced Dancer Pose with both hands grasping the back foot for a deeper backbend.
Step-by-Step Instructions
1
1. Stand in Tadasana.
2
2. Shift weight to the left foot.
3
3. Bend the right knee, lift the right foot up behind.
4
4. Reach the right hand back to hold the right foot from the inside.
5
5. Bring the left hand back too — both hands hold the foot.
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6. Pull the foot up and back — deep backbend.
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7. Chest open, shoulders back.
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8. Gaze up or forward. Hold for 3-5 breaths.
9
9. Slowly release the foot.
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10. Return to Tadasana, repeat on the other side.