We all know that yoga has great importance in our physical life. If we do not do yoga then we lose physical equilibrium as well as mental balance. Because a good body develops a good mind. In this way, Natarajasana is a beautiful yoga posture to give the body a physical challenge. It helps you to strengthen, and opens your mind and body, by giving a very attractive shape and strength. It also helps in reducing stress, by removing the toxin. Natarajasana benefits are very beneficial for children as well.

According to Indian Mythology- One of the names of Shiva is Nataraja. Nataraj is a symbol of Shiva’s ‘Tandava dance’. who depicted his love for dance, music, and art. It is a posture passed by Brahma. hence it is known as Lord of the Dance Pose or Dancing Pose. Tandava is the fierce, violent dance, signifying the destruction of self-limiting awareness. Most interesting, This vigorous and beautiful pose is used in the Indian classical dance form Bharatanatyam.

Natarajasana is an intermediate/advanced-level asana as well as standing, balancing, back-bending yoga posture that requires most balance, concentration, and grace.

The name Natarajasana comes from the Sanskrit language. where Nata means actor, dancer, men, and Raja means king and Asana means yoga posture or asana. In a simple way- King Dancer Pose.

Let’s know how to do it and what are the benefits of Natarajsana (Lord of the Dance Pose) in detail.

Natarajasana Pose Quick Facts

Sanskrit Name: Natarajasana
Sanskrit Pronunciation: not-ah-raj-AHS-anna
Meaning: Nata = actor, dancer, mime and raja = King and asana = Pose
English Name: Dancer Pose
All Name: Dancer Pose, Natarajasana, Utthita Ardha Dhanurasana, King Dancer Pose, Lord of the Dance Pose, Dancer Pose
Level: Intermediate
Style: Vinyasa
Position: Standing
Type: Stretch, Back-Bend, Strength, Balance
Stretches: Shoulders, Thighs, Abdomen, Thorax, Groin
Strengthens: Legs, Ankles
Focusing chakras: Heart Chakra (Anahata Chakra)

Natarajasana Preparatory Poses

How To Do Natarajasana Sequence(Lord of the Dance Pose)

  • To come in Natarajasana first of all, stand tall in Tadasana (Mountain Pose) with your weight equally distributed in both feet.
  • Now, with Inhalation focus on one point and shift your weight onto your right foot and, raise your left foot toward your left buttock as you bend the knee. (pull the knee cap up to keep the standing leg straight and solid .) make sure your whole body weight shifted on your right foot.
  • After that, slowly lift your left foot off the floor and back, and away from your middle. try to keep left foot parallel to the floor. In this position, try to keep your torso relatively upright.
  • Grasp your left foot with your left hand.
  • Now, raise your right arm straight up to the ceiling.
  • Then, bring your torso forward and lift your left leg behind you, and extend your right arm forward, in front of your torso, or parallel to the floor.
  • Make sure your left knee should not be turned out to the side.
  • Fix your gaze on something for balance.
  • At this time, you have to breathe normally and in that state, you have to stand for 20 seconds.
  • Now get back to your initial pose and repeat the pose on the other side.

Natarajasana Yoga Beginner’s Tips

  • In the beginning, if you can not balance while doing Natrajasana then you can take the help of the wall to do it.
  • The feet you are turning upside down, tend to cramp in the back of the thigh. Do it easily. Do not be forced to do.

Benefits Of Natarajasana Yoga Pose (Lord of the Dance Pose)

  • Lord of the Dance Pose gives strength to your chest area, legs, ankles, and hips as well as strengthening you.
  • Natarajasana yoga is the best yoga to increase the flexibility of the body. By practicing this asana, your chest, ankles, hips and legs get strength. Apart from this, the practice of this asana strengthens your legs and arms.
  • This asana is a beautiful combination of structure and movement, that helps in opening your mind and body.
  • Regular exercise of this posture can reduce the extra fat of the thighs as well as reduce the obesity of the thighs.
  • By doing Natarajasana your feet will strong and beautiful. And enhances flexibility.
  • Natarajasana plays an important role in body balance.
  • It improves physical balance as well as mantel balance.
  • Various parts of the body help in smelting fat and boots your metabolism.
  • It also improves your memory and stressbuster as well as calms the mind.
  • Natarajasana also improves your body posture.
  • Its regular exercise can strengthen the knee as well as reduce its pain.
  • It does not allow calcium deposits in the body.

Natarajasana Precautions

  • With the help of Natarajasana, you can improve your body’s physique. But it is right to take the opinion of the doctor before doing such asana.
  • Natarajasana should be practiced only under special guidance.
  • In the case of Low B.P. must be avoided this asana.
  • Sciatica patients should be avoided.
  • According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. Due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. But at least keep 3-5 hour gap between your practice and meal.


Natarajasana yoga is a physically challenging and beautiful pose. When you bend in this asana, your body balances on one leg and you are constantly challenged. Once you overcome the challenge, you gain a sense of stability and peace. It helps strengthen you, opens up your mind and body, and expands the heart and lungs.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional