Natarajasana {Lord of the Dance Pose}-Steps And Benefits

In Sanskrit meaning of “Nata” is dance, Raja stands for king and the meaning of Asana is Pose or posture. According to Indian Mythology Lord Nataraja is an incarnation of Lord Shiva. People Worship the Nataraja as Lord of the Dance. Nataraja is dancing avatar of Lord Shiva who depicted his love for dance, music and art. On the off chance that Natarajasana is done appropriately, it takes after one of the moving stances of Lord Shiva. Lord of the Dance Pose is excellent stance committed to Lord Shiva, who is said to be the ace of time, the wellspring of Yoga, and the vast cadence of life.

Preparatory Poses

Follow-Up Poses

Be that as it may, to give your spine solace and alleviation, you could do the Ardha Uttanasana after you have polished this one.

Level of Asana: – Intermediate

Steps of Natarajasana (Lord of the Dance Pose)

  • natarajasana-stepsFirst of all get into the position of Tadasana
  • Inhale, and raise your left foot, in a way that your heel is placed towards the left buttock and your knees are bent. Your whole body weight must be put on your right foot.
  • After that, push the wad (ball) of the right thigh bone into the hip joint, and draw the kneecap up so that you’re standing leg is solid and straight.
  • Keep your middle (torso) upright. Get a handle on the left foot from the outside with the left hand. You should ensure your lower back is not compacted. Along these lines, ensure your pubis is lifted towards your navel. Furthermore, as you do that, press your tailbone to the floor.
  • Start to lift your left foot up, far from the floor and back, far from your middle. Develop the left thigh behind you and parallel to the floor.  Now extend your right arm forward with the end goal that it is parallel to the floor.
  • Remain in this pose for about 20 to 30 seconds.
  • Now get back to your initial pose and this process with your alternative leg.

Tip for Beginners

As an apprentice, you may tend to issue the back of your thigh. For this, you should move the highest point of your foot nearer to the shin.

Benefits of the Natarajasana

  • Gives strength to your chest region, legs, ankles and hips.
  • Natarajasana Stretches your Shoulders, Abdomen, Groin, Thorax, Thighs and
  • Helps in weight loss and boots your metabolism.
  • From this pose your body posture is improved.
  • Lord of the Dance Pose Improves your digestion.
  • Stress buster and calms your mind.
  • Increases flexibility in your body.

Scientific Aspect of Natarajasana (Lord of the Dance Pose)

This asana is a beautiful combination of structure and movement, and it symbolizes the dance of the graceful Nataraja. Lord of the Dance Pose helps to make you strong as well as opens up your mind and body, giving them so much grace and power. It is a deep backbend. while bending your body balance on one leg you feel uncomfortable. When you overcome the challenge, you attain a sense of peace and calm. Natarajasana opens up the heart.When we are open to and accept movement and structure, this asana helps draw a clear communication between our being and the teacher in the heart.


Do all the yogic activities in under the supervision of an expert also avoid Natarajasana (Lord of the Dance Pose) in case of Low B.P.

Leave a Comment

Your email address will not be published. Required fields are marked *