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

Natarajasana is an intermediate/advanced-level asana as well as standing yoga posture that requires balance and concentration.

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

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

Preparatory Poses

Follow-up Poses

Half Uttanasana, also known as Right Angle Pose,

How To Do Natarajasana

How To Do Natarajasana (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.

Beginner’s Tip Of Natarajasana

  • 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 (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.
  • 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.
  • 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.

Precautions Of Natarajasana

  • 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.


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