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Natarajasana or Lord of the Dance Pose

Nataraja means the king of Dancers. Nataraja is a very beautiful symbol that symbolizes the union of nature and the divine. And in Yoga, there is pose that  is inspired from the gesture of dancing Shiva. This pose is known as Natarajasana or Lord of the Dance Pose.

Meaning of Natarajasana or Lord of the Dance Pose

Nata means dancer. Raja means King. Nataraj is a name used for Lord Shiva who is known for his dancing skills (Tandava). Shiva is known as Lord of Dance and hence this asna is known as Lord of dance pose.

Natrajasana is one of the challenging asna amongst backbends.

Natarajasana or Lord of the Dance Pose

Here are some beginner’s tips to avoid injuries:

1. Concentration is the key here. Fix your gaze on something (on a point on wall) that is fix and does not move so that you don’t lose the balance.

2. Position yourself near a wall so you can reach out with your hand for balance if you need to.

Natarajasana or Lord of the Dance Pose – Step-by-Step Instructions

1) Start with Tadasana ( Mountain Pose) with weight equally distributed on both feet.

2) Inhale, shift your body weight on the right foot.

Now bend your left knee and lift your left foot off the floor.

3) Hold instep of your left foot with your left hand.

4) Now raise your right arm straight up to the ceiling.

5) Lift your left leg behind you as you bring your torso forward as a counter balance. Ensure that your left knee should not go out of the side.

6) Hold your left foot strongly into your left hand to lift the leg higher and deepen the backbend.

7) Be in the pose for 5-10 breaths.

8) Lower your left leg back in line with your right. Repeat the pose on the other side.

Modifications and Props

Balancing can be problem in this pose. Try balancing the free hand against a wall to help you stay stable.

Benefits of Natrajasana or Lord of the Dance Pose

1) Stretches thighs, groins and abdomen

2) Stretches chest and the shoulders

3) Strengthens the legs and ankles joints

4) Improves overall body balance

Also not to miss below informational posts:

Hastapadasna is good for back pain

Why you should do Reverse Prayer Pose?

Ustrasana or Camel Pose

10 benefits of Setu Bandha Asna or Bridge Pose

Ardha Kati Chakrāsana for back & liver problem

Paschimottanasana Prevents diabetes


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