India is a land rich in the science of life known as Ayurveda, which focuses on balancing the relationship between the body and mind. The country is also blessed with the treasures of yoga and asanas, with yoga promoting good health and asanas teaching physical and mental strengthening exercises. It is believed that Lord Shiva, known as Nataraja, the Lord of Dance, was the first to practice Yogasana. Shiva’s dance symbolizes destruction and creation, and his endless dance is considered the source of all movement in the universe. Inspired by Lord Shiva’s Nataraja avatar, let’s explore the benefits, techniques, and variations of the Natarajasana pose.

Benefits Of Easy Pose

1. Calms the mind.
2. Strengthens the back.
3. Keeps your hips mobile.
4. Good pose to practise for meditation or for Pranayama.

Instructions (Step-by-Step)

1. Sit on the mat with sitting bones on a cushion or folded blanket.
2. Cross shins parallel to the mat, each foot beneath the opposite knee.
3. Press sitting bones down for a lengthened spine, firm shoulder blades.
4. Place hands on lap or knees, palms up for openness, or palms down for a calming effect.
5. Consider switching the cross of your legs each time you practice this pose.

Common Mistakes Of Easy Pose

1. Common Mistake: Hunched or rounded back.
2. Remedy: Sit up on something to level your pelvis.

No amount of trying to “sit up straight” can fix this mistake if your pelvis isn’t neutral. People who are tight in their hips and low back will have a difficult time rocking forward on the pelvic bowl, which is vital to being able to line up your spine in its natural curvature. Therefore, sitting on a folded blanket, bolster, or block will help lift your hips enough to counter any tightness. The higher you prop yourself, the easier it will be to sit up well. When you’re sitting correctly in Easy Pose, your shoulders should be stacked over your hips with your lumbar curve intact.

Precautions Of Easy Pose

1. It shouldn’t be practice in case of knee injury.
2. Avoid in case of sciatica.
3. It also shouldn’t be practiced in sacral ailments.
4. It must not be practiced in case of slipped disc.

Modifications

Place folded blanket under knees or under the hip bones.

Variations

1. Sit against a wall for better posture awareness. Use a block between the wall and lower shoulder blades to encourage sitting up straight.
2. Include seated Cat-Cows, forward folds, side stretches, and twists as a spine warm-up.
3. Explore forward folding for a gentle hip opener.
4. Change the cross of your legs and repeat the sequence.

Easy Pose For Beginners

Tips For Beginners

1. Sit cross-legged on a yoga mat.
2. Place hands on your knees, palms up.
3. Keep your spine straight.
4. Push your sit bones into the floor.
5. Close your eyes and inhale.

Practice Easy Pose For Beginners By Following These Steps

1. Sit on the floor with legs extended.
2. Cross your shins and slip each foot under the opposite knee.
3. Rest your hands on your knees.

Learn this pose perfectly under our certified yoga trainer. Join our online yoga classes now. Browse More Hip-Opening Yogasanas and complete Yogasanas Library.

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