How To Do Lord of the Dance Pose And What Are Its Benefits : Natarajasana

The Natarajasana or the Lord of the Dance Pose has been inspired by the Hindu god Shiva. Shiva, also known as Nataraj, is also considered the lord of dance. It is also sometimes referred to as “King Dancer” or “Dancer’s Pose”. 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.

What You Should Know Before You Do The Asana

This asana must be performed on an empty stomach. You must have your meals at least four to six hours before you practice yoga. You must also make sure that your bowels are empty. Do not practice this pose if you have a recent or chronic ankle or low back injury. Also avoid this pose if you are currently experiencing low blood pressure, dizziness, migraines, or insomnia.


How To Do The Natarajasana : Step-by-Step Instructions

  1. First of all get into the position of Tadasana
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Remain in this pose for about 20 to 30 seconds.
  7. Now get back to your initial pose and this process with your alternative leg.


Keep the following information in mind when practicing this pose:

  • Keep your gaze fixed on an unmoving spot in front of you.
  • Make sure your bent knee does not splay open to the side.
  • Keep the knee and toes of your standing leg facing directly forward.
  • Firm the muscles of your standing leg, but do not lock or hyperextend your knee. Resist your standing-leg calf muscle against the shin; this micro-movement will stabilize your lower leg.
  • Keep your neck relaxed, not stiff or compressed. Reach forward through the crown of your head.
  • Evenly distribute the backbend across your upper, middle, and lower back.
  • Avoid jerking, pulling, pushing, or forcing any movement in this pose. Let your movements be slow and smooth.
  • Keep breathing throughout the pose. Do not hold your breath.
  • Move slowly and don’t be afraid to fall! If you do fall, simply get back into the pose and try again.

Beginner’s Tip

Many beginners, when lifting the leg, tend to cramp in the back of the thigh. Be sure to keep the ankle of the raised foot flexed; that is, draw the top of the foot toward the shin.

Modifications & Variations

Here are a few simple modifications that will lighten or deepen the pose for you:

  • If you can’t hold onto the ankle of your raised leg, use a strap. Wrap a yoga strap around the top of your foot, then bend your knee and come into the pose. Hold onto both ends of the strap with your same-side hand.
  • If you are brand-new to the pose, practice Standing Thigh Stretch to gain the flexibility and strength needed for this pose.
  • If it’s difficult to balance, rest your free hand on a wall, chair, or any other stable object.
  • For a deeper stretch, hold your outer ankle with the opposite hand. For example, if your right ankle is raised, reach your left hand behind your body and hold onto your right foot’s outer ankle. Then extend your opposite arm forward and up.

Benefits Of The Natarajasana

  • This pose can stretch the thighs, the groin and the abdomen.
  • The lord of the dance pose also stretches the shoulders, chest and legs, and moves all the way to the ankles.
  • It improves posture and balance.
  • The pose also strengthens legs and ankles.
  • This pose is used to improve concentration.
  • It helps to center mind and body.

Preparatory Poses

Adho Mukha Vrksasana
Eka Pada Rajakapotasana
Supta Virasana
Supta Padangusthasana
Urdhva Dhanurasana
Virabhadrasana III
Virabhadrasana I

Follow-Up Poses

Natarajasana is usually performed as the final pose of a series of challenging backbends. You’ll probably want to release the spine by coming to Ardha Uttanasana (Half Uttanasana), also known as Right Angle Pose, at the wall or reclining twist

King Dancer can be a rewarding and uplifting pose to add to your regular yoga practice. You will fall out of the pose sometimes. Think of wobbling and falling as part of the dance, and try again. As you learn to flow with the fluctuations of this pose, you will learn to find calmness and serenity in all of life’s challenges. Balancing with serenity and ease will rejuvenate your body, mind, and spirit!

For Better Understanding Watch this Video

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