| 1. |
Stand with the feet together and the arms by your sides (see the tad-asana). |
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| 2. |
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. |
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| 3. |
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. |
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| 4. |
Hold the posture while breathing gently through the nostrils. Keep your gaze fixed slightly above the horizon. |
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| 5. |
Remain in the nataraja-asana for about one minute then return slowly to a standing position. Repeat by reversing directions 2-4. |
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| Durations/Repetitions |
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Begin by holding the nataraja-asana for about a minute and gradually increase the time as you become more comfortable with this posture. Repeat it three times on each side, alternately from right to left. |
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| Benefits |
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Improves memory and concentration, useful in liver disease, heart disease and kidney stone. |
