Dr. Ronald Steiner
Naṭa Rājāsana: Śiva, the Lord of the Dance
Mythology: Naṭarāja is Śiva as the “King of Dance.” His cosmic dance, tāṇḍava, expresses the rhythm of creation, preservation, and dissolution: what arises takes form, what sustains is preserved, and what no longer serves balance is dissolved. This dissolution is not destruction out of anger, but a clearing—space opens so something new can emerge. The symbolism carries a practical cue: you keep a clear center while movement, breadth, and intensity unfold around you. Naṭarājāsana points to stability that comes from a calm core—able to release what creates tension and disrupts order.
In the traditional count: Begin in Samasthitiḥ.
Vinyāsa 1 – Inhalation:
Extend the right arm forward at shoulder height. Keep index and middle finger extended, the other fingers folded. On the inhalation, lift the straight right leg forward with a small impulse and catch the big toe with the two fingers.
Vinyāsa 2 – Exhalation, 5 breaths:
On the exhalation, take the leg out to the side, as in Utthita Pārśvasahita from the first series. Keep exhaling as you bend the knee and the right elbow. On the inhalation, extend the knee away into the hand so an opening bow-like tension develops. Release the left hand from the hip and extend the left arm forward at shoulder height. Remain until the fifth exhalation.
Tip: The transition from the side grip into the backbend takes practice. First hold the outer edge of the foot between thumb and index finger; the palm faces outward and the thumb points up. Bend the knee and rotate the leg back while keeping the elbow bent and close to your side. This allows the big toe to travel toward the shoulder. From there, lifting the elbow becomes noticeably easier, and the grip stays secure.
Vinyāsa 3 – Inhalation:
On the inhalation, release the grip. Extend the right hand forward again and re-catch the big toe as in Vinyāsa 1.
Vinyāsa 4 – Exhalation:
Step the foot down and return to Samasthitiḥ.
Vinyāsa 5–7 and Samasthitiḥ:
Repeat the sequence on the second side until you arrive again in neutral standing.
In the traditional count: From here, the flow continues directly into the next posture.
Effect: Naṭarājāsana opens the front of the hip and the quadriceps of the bent leg, mobilizes the chest and shoulder girdle, and trains steadiness and balance at the same time. When built cleanly, it develops a stable, spacious backbend.
Fotograf: Richard Pilnick - www.richardpilnick.com
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