Natarajasana (Dance Pose)

Last Updated On October 31, 2021

Natarajasana is well known as the Lord of the Dance Pose. In modern yoga as exercise, Natarajasana is a posture resembling Nataraja and named for him in the 20th century.

how to do natarajasana

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  • Stretched shoulders, chest, and abdomen
  • Elongate hamstrings, quadriceps, and groins
  • Strengthens back body, standing leg, and ankle
  • Open the heart center
  • Improve the balance and concentration


how to do natarajasana


Stand in Mountain Pose (Tadasana). Inhale, shift your weight to your right foot, and raise your left heel toward your left buttock while bending your knee. To keep the standing leg straight and strong, press the head of your right thigh bone back, deep into the hip joint, and pull the knee cap up.

Then, actively turn your left arm outward (palm facing away from the side of your torso), bend the elbow, and grip the outside of your left foot. (The big toe can also be grasped with the first two fingers and the thumb.) The fingers should cross the top of the foot, and the thumb should press against the sole. Inhale, raise your left leg, and bring your thigh parallel to the floor. While doing so, rotate the left shoulder in a way that the bent elbow swings around and up, pointing toward the ceiling. Externally rotating and flexing the shoulder joint in this manner necessitates extreme flexibility. Straighten your right arm in front of your torso, parallel to the floor. Hold for 20 to 30 seconds, then release and repeat for the same amount of time on the other side.

Try this. Yoga is the best way to cope with the changes in the current world, physically, mentally, and spiritually. Thank You.

how to do natarajasana

Photo by Evelina Zhu from Pexels