Natarajasana is a beautiful yoga asana that challenges the body physically. It helps in strengthening and opens up your mind and body, giving you a very attractive shape and strength.

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

Natarajasana Basics

Sanskrit PronunciationNatarajasana
(not-ah-raj-AHS-anna )
MeaningNata = actor, dancer, mime and raja = King and asana = Pose
Pose TypeStanding, Stretch, Back-Bend, Strength, Balance
Pose LevelIntermediate posture
Style of yogaVinyasa yoga
Other NamesDancer Pose, Natarajasana, Utthita Ardha Dhanurasana, King Dancer Pose, Lord of the Dance Pose, Dancer Pose
StretchesShoulders, Thighs, Abdomen, Thorax, Groin
Strengthening Legs, Ankles
Duration30 second to 3 minutes


The name Natarajasana is the Sanskrit name which means “Nata” means actor, dancer, men, and “Raja” means king and “Asana” means yoga posture or asana. In a simple way- King Dancer Pose.

According to Indian mythology, one name of Shiva is Nataraja. Nataraja is the symbol of Shiva’s ‘Tandava dance’. Which reflected his love for dance, music and art. This is the asana passed by Brahma. Hence it is known as Lord of the Dance Pose or Dancing Pose. Tandava is a fiery, violent dance, symbolizing the destruction of self-limited awareness. Most interestingly, this vigorous and beautiful posture is used in the Indian classical dance form Bharatanatyam.

Practice Guide For Natarajasana

The Practice Guide to Perform Natarajasana serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this asana.

Preparatory Poses

Steps 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.

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)

Strengthens the Legs: Supporting your body weight on one leg at a time increases the strength of the leg muscles, including the quadriceps, hamstrings, and calves. This strengthening can contribute to more stable and stronger movements in everyday life.

Stretches the Shoulders and Chest: As you reach back to grasp your foot, the shoulders and chest are opened and stretched. This can help alleviate tightness in these areas, which is especially beneficial for those who spend a lot of time sitting or working at a computer.

Stimulates the Abdominal Organs: The stretching involved in this pose can also massage and stimulate the abdominal organs, which may help improve digestion and alleviate some digestive issues.

Improves Balance and Focus: Holding this pose requires concentration and bodily awareness, which can help improve your focus and balance over time. This increased balance and focus can be beneficial in both your daily activities and in performing other yoga poses.

Improves Posture: By strengthening and stretching the back muscles, Natarajasana can contribute to a better posture. A good posture is crucial for preventing back pain and ensuring proper alignment of the body.

Stress Relief: Like many yoga poses, Natarajasana can be very relaxing and help in stress management. The concentration required to maintain the pose allows practitioners to focus on the present moment and temporarily put aside stressors.


  • 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.


Practicing Natarajasana requires patience, dedication, and gradual progression, especially for beginners or those with certain physical limitations. It’s always a good idea to work with a knowledgeable yoga instructor who can guide you into the pose safely and offer modifications or props as necessary.


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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