Saturday, 24 September 2011

Natarajasana - Lord of Dance Pose

"Nat" refers to 'dance' and "Raja" to 'king'. Lord of Dance is one of the attributes used for Shiva. The final posture is a representation of the dance of Shiva



  1. Stand erect with your legs together and hands by the sides as in Tadasana.
  2. Shift your body weight to the right leg.
  3. Inhaling raise your left leg off the ground and take it backwards.
  4. Bend the left leg at the knee.
  5. Raise the leg further up and catch hold of the big toe with your left hand. Simultaneously extend the right arm in front so that it is parallel to the ground.
  6. Now raise the right arm further so that it makes an angle of 45 degrees with the floor.
  7. Pull your left leg with your left hand to raise it as high as possible.
  8. Look in front and fix your gaze.
  9. Maintain this posture for a minute.
  10. Exhaling slowly, bring your left leg and right hand down to the starting posture.
  11. Repeat the same steps as above alternating the legs and hands.


  • People with lower back and knee injury should not perform this pose.
  • To avoid cramping of the thigh keep the raised foot flexed.


  • Natarajasana helps in increasing your concentration power.
  • Hips and legs get toned up.
  • Natarajasana can induce stimulation of the chest.
  • The pose helps you attain balance as well as stability of mind and body.


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