** Posture: Nataraja-asana The King of the Dance Pose ** Translation: The Sanskrit words nata and raja imply dancer and monarch, respectively. Shiva, the Lord of the Dance, is also known as Nataraja, and his cosmic dance involves the creation and destruction of the world. ** Pronunciation: nah-tah-raj-ah-sa-na ** Difficulty: (3) ** Instructions: 1- Begin by standing with your feet together and your arms at your sides (see the tad-asana). 2- Extend the right arm straight out in front while bending the right leg backward and grabbing the left foot with your left hand. 3- Raise the right arm to roughly 45 degrees above the floor while simultaneously elevating the left leg as high as possible with the left arm. 4- Maintain the position by gradually inhaling and exhaling through the nostrils. Maintain a small elevation above the horizon with your eyes. 5- Hold the nataraja-asana for about one minute before carefully rising to your feet. Reverse directions 2-4 and repeat. ** Benefits Perform the nataraja-asana elegantly, as though dancing, while remaining solid and concentrated. This position aids in the development of your balance and attention. The spine's vertebrae are gently aligned by the arch produced by the back and stretched leg, restoring suppleness and relieving tension caused by bad posture or lengthy periods of sitting. It stimulates the chest muscles while toning the hips and legs muscles. ** Duration/Repetitions: Begin by holding the nataraja-asana for approximately a minute, then progressively increase the time as you grow more accustomed to it. Rep three times on each side, switching from right to left each time.