This posture helps to
strengthen your sense of balance and concentration. The arch formed by the back
and stretched leg gently aligns the vertebrae of the spine restoring suppleness
and easing strain caused by poor posture or long periods of sitting. It tones
the muscles of the hips and legs as well as stimulates the chest muscles.
Stand with the feet together and the arms by your sides (see the
Inhale and bend the right leg backward grasping the left foot with your left
hand while simultaneously extending the right arm straight out in front.
Continue raising the right arm upward until it is about 45 degrees from the
floor while lifting the left leg as high as possible with the left arm.
Hold the posture while breathing gently through the nostrils. Keep your gaze
fixed slightly above the horizon.
Remain in the nataraja-asana for about one minute then return slowly to a
standing position. Repeat by reversing directions 2-4.