Lord of the Dance Pose (Natarajasana)- Definition steps benefits with precautions

The Lord of the Dance Pose, also known as Natarajasana in Sanskrit, is a powerful yoga posture that requires balance, strength, and flexibility. This pose is named after the Hindu god Shiva, who is often depicted as the Lord of the Dance. It represents the cosmic dance of creation, preservation, and destruction, and is a symbol of the divine energy that is within all of us.

The Sanskrit slok related to Natarajasana is “Om Namo Bhagavate Rudraya” which translates to “I bow to the divine in Lord Shiva.”

Steps to do Natarajasana:

1. Begin standing in Tadasana (Mountain Pose) with your feet hip-width apart.
2. Shift your weight onto your left foot and bend your right knee, reaching back with your right hand to grasp the inside of your right foot or ankle.
3. Inhale as you lift your left arm up alongside your ear.
4. Exhale and begin to kick your right foot into your hand, simultaneously pressing your hand into your foot to create resistance.
5. Keep your chest lifted and your gaze steady as you kick and reach, allowing your body to naturally tilt forward.
6. Hold the pose for 5-10 breaths, then release and repeat on the other side.

Benefits of Natarajasana:

1. Stretches the shoulders, chest, thighs, and abdomen
2. Strengthens the ankles, legs, and arches of the feet
3. Improves balance and concentration
4. Opens the hip flexors and quadriceps
5. Stimulates the abdominal organs and improves digestion


1. Avoid this pose if you have any recent or chronic injury to the knees, hips, or shoulders.
2. Those with high blood pressure or heart conditions should practice caution and avoid overexertion.
3. If you have difficulty balancing, try using a wall or a chair for support.

Incorporating Natarajasana into your yoga practice can bring a sense of grace and strength, both physically and spiritually. By dedicating yourself to mastering this challenging pose, you can tap into your inner power and connect with the divine energy within you. Try adding this beautiful and symbolic posture to your practice and feel the transformative effects it can have on your body and mind.