Natarajasana – King Dancer Pose, Lord of the Dance Pose

Natarajasana – King Dancer Pose, Lord of the Dance Pose


Natarajasana is derived from the combination of the Sanskrit words Nata(Dancer),Raja (King)and asana (posture or pose). The reason for the name Natarajasana is, this pose resembles the cosmic dance of the Hindu god Shiva (Nataraja is one of the name of Lord Shiva). It is called as King Dancer Pose or Lord of the Dance Pose in English.

Preparatory Poses for Natarajasana are Virabhadrasana I, Ustrasana, Supta Padangusthasana, Supta Virasana, Virasana, Dhanurasana, Virabhadrasana III, Hanumanasana, Vrksasana, Adho Mukha Vrksasana, Urdhva Dhanurasana, Gomukhasana, Eka Pada Rajakapotasana and Uttanasana; and the follow-up Poses are Ardha Uttanasana (Half Uttanasana).

Some classical dances in India using this Natarajasana pose. Regular practise of this yoga will improve the balance and reduces the stress and calms the mind. Natarajasana helps to improve the flexibility and opens the hip.

Steps Involved:

  1. Start with Standingstraight
  2. Keep your arms by your sides.
  3. Inhale; slowly bend the right leg backwards.
  4. Now try to hold your right ankle with right hand.
  5. Up your right leg upwards as much as you can.
  6. Extend your left arm straight out in front.
  7. Hold in this position for 30 to 60 seconds.
  8. Breathing should be normal.
  9. Exit the pose by come back to standing straight.
  10. Repeat all the above steps with the opposite side.
  11. Practising this Pose three to five times by both legs will give more benefits.


  • Helps to reduce curbs obesity and weight.
  • Strengthens ankles, legs, chest and hips.
  • Improves the balance.
  • Reduces the stress and calms your mind.
  • Stretches the Thigh, Chest, Thorax and Groin.
  • Improves digestive system.
  • Good for improving concentration.
  • Releases stress and calms the mind.
  • Opens the Hip.
  • Stimulates the abdominal organs.
  • Stretches the Abdomen and Shoulder.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Low blood pressure

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

In the beginning practises, beginners may find difficult to keep the balance to stand with one leg. Those students may get support from your friends.

Do not over stretch. If you find any difficult or discomfort, please exit the pose and ask for the expert’s help.