🧘♂️ Tandavasana – Pose Inspired by Shiva’s Vigorous Cycle of Life Dance
Sanskrit Name: Tandavasana
Pronunciation: tahn-duh-VAHS-suh-nuh
Also Known As: Shiva’s Cosmic Dance Pose
Pose Type: Standing, Side Bend, Backbend, Balance
Drishti (Gaze Point): Angushtamadhye or Angushta Ma Dyai (thumbs)
🌟 Benefits of Tandavasana
Tandavasana offers a potent combination of physical activation, energetic expansion, and mental clarity:
- Balances the nervous system and improves mental concentration
- Strengthens the entire lower body, including quadriceps, hamstrings, calves, ankles, and toes
- Improves posture and coordination through twisting and side-bending motion
- Expands chest and shoulders, increasing breath capacity and lung function
- Stimulates digestive, renal, and reproductive organs via twist and cross-leg compression
- Boosts circulation and energizes both cardiovascular and nervous systems
- Relieves tension in the neck, shoulders, and lower back
🔄 Step-by-Step Instructions
- Starting Position
- Begin in Tadasana (Mountain Pose)
- Feet hip-width apart, spine tall, shoulders relaxed
- Crossing the Legs
- Bend your left knee, lifting the thigh horizontally across the body
- Place the left foot behind the right ankle (toes pointing forward, heel resting behind)
- Slightly bend the right knee for support and grounding
- Positioning the Arms
- Extend the left arm horizontally across the body, palm down
- Bend the right elbow, forearm vertical, palm facing forward
- The right elbow should rest just behind the left wrist
- Form Jnana Mudra (thumb and index finger touching) with the right hand
- Gaze steadily forward or at the raised thumb
- Maintaining Alignment
- Keep hips squared, core engaged, and shoulders open
- Lengthen the spine, expand the chest
- Avoid overarching the lower back
- Hold & Release
- Breathe deeply and hold the pose for 3–5 breaths
- Exhale and slowly unwind arms and legs
- Return to Tadasana, then repeat on the other side
⚠️ Precautions
Avoid Tandavasana if you have:
- Hip/knee injuries or recent joint surgeries
- High blood pressure, insomnia, or migraine
- Balance issues or frequent dizziness
- Later stages of pregnancy
Practice with support if needed, or under guidance.
👁️ Drishti (Gaze)
- Gaze at the thumbs (Angushtamadhye)
- Or choose Antara Drishti (inward gaze) for meditative balance
