Natarajasana – Lord of Dance Pose

Natarajasana or the Lord of Dance pose is a balancing asana that strengthens the back, shoulders and the arms. In Sanskrit, Nata means dance, Raja means king and Asana means a yoga posture. Natarajasana is good for improving body balance and for developing concentration.

Natarajasana - Lord of dance Pose

How to do Natarajasana (The Lord of Dance Pose)

  1. Start in the standing position with feet together. Gaze at a point ahead of you steadily without straining.
  2. Bend the right knee and hold the right big toe with the right hand.
  3. Raise your right leg backwards in the air. Simultaneously raise the left hand in front of you to create the balance.
  4. Turn your right shoulder in such a way so that the right elbow points upwards.
  5. Remain in this position for as long as you are comfortable. Breathe normally throughout the practice. Maintain your concentration at a point in front of you. Be fully aware of the body balance. Steady the wanderings of the mind and focus purely on the sense of balance. As you practice, you will be able to remain in this pose for longer and longer periods of time. Start with 30 seconds and go up to 2 minutes.
  6. To release the pose, bring down the left arm and simultaneously release the right leg. Come back to the standing position.
  7. Repeat the same with the left leg and right hand raised.


Benefits of Natarajasana (The Lord of Dance Pose)

  1. Natarajasana is a balancing pose. People who are right handed may find it easier with the right side leading. However, this asana should be practiced on both side to develop balance on both sides.
  2. Along with creating a sense of balance it helps to develop concentration and awareness. During the practice, the mind should not wander. It improves steadiness and stability of the mind.
  3. It strengthens the back muscles.
  4. Natarajasana strengthens the arms and shoulders.
  5. The leg muscles also get a good stretch with this pose.


Contraindications of Natarajasana (The Lord of Dance Pose)

  1. Being a balancing asana, Natarajasana should not be done by those suffering from vertigo.  The cerebellum, at the back of the brain, controls the sense of balance. People with any damage to cerebellum should not attempt this pose.
  2. Those who suffer from weak heart or high blood pressure should avoid this pose.
  3. If you have any back injury or problem, do this pose with caution under expert guidance.
  4. If you have any ankle injury, do not do this pose.


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