How to do Natarajasana (Lord of the Dance Pose): Steps & Health Benefits


Health benefits of Natarajasana include strengthening Calves, Ankle and Hamstrings Muscles, Strengthens arms, shoulders, hands, wrists and legs, Strengthens Buttocks, Abdomen, and Spine, Improves Flexibility of Spine, Helps to Remove Stress

June 1, 2018


Natarajasana is one of the most important asana in yoga with lots of health benefits. It is also known as Lord of the Dance Pose. The name Natarajasana actually comes from Sanskrit words, it is a combination of three words, where Nata means Dance, Raja means Kind and Asana mean Pose. According to Indian mythology Nataraja is a other name of Lord Siva and Lord Siva is the King of all dance form and also Nartaraja is a dancing avatar of Lord Siva, so this asana is called as Lord of the Dance Pose. 

Natarajasana has lots of health benefits; among that some of the health benefits of Natarajasana include strengthening Calves, Ankle and Hamstrings Muscles, Strengthens arms, shoulders, hands, wrists and legs, Strengthens Buttocks, Abdomen, and Spine, Improves Flexibility of Spine, Helps to Remove Stress and Anxiety, Improves the Body Posture, Helps to Stimulate Endocrine System, Improves Digestion and Improves Cardiovascular System.

Before we go to do this asana, we should know for whom this Natarajasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Natarajasana (Lord of the Dance Pose):

  • To start this asana get onto the yoga mat and stand straight on the yoga mat in Tadasana.
  • Breathe in, and raise your left foot, in a way that your rear area is put towards the left butt cheek and your knees are twisted. Your entire body weight should be on your right foot. 
  • Then, push the wad (ball) of the right thigh bone into the hip joint, and try to keep your kneecap up so you're standing leg is strong and straight. 
  • Keep your torso upright. Grab the left foot from the outside with the left hand. You ought to guarantee your lower back isn't compacted. Keep in mind that, your pubis is lifted towards your navel. Moreover, while doing this, press your tailbone to the floor.
  • Now lift your left foot up as long as towards the floor and back. Build up the left thigh behind you and ensure that it should be parallel to the floor. Presently expand your right arm forward with the true objective that it is parallel to the floor.
  • Keep in this position and gently breathe in and breathe out.
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, slowly come to the starting position and then keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana with the opposite leg. You should do minimum 10 repetition of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, shoulder, abdomen and knee, but as you practice more you can do this asana more easily.

Health Benefits of Natarajasana (Lord of the Dance Pose):


Natarajasana Strengthen Calves, Ankle and Hamstrings Muscles:

Different studies have been proven that regular practice of this Natarajasana, stretch your calves and hamstring muscles, that puts extra pressure on this muscle and the blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this Natarajasana also help to prevent injury in calves and hamstrings during exercise and other works.

Natarajasana Strengthens arms, shoulders, hands, wrists and legs:

Different studies have been proven that regular practice of Natarajasana, can stretch your arms, shoulders, hands, wrists and legs muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Natarajasana helps to prevent injury in arms, shoulders, hands, wrists and legs.

Natarajasana Strengthens Buttocks, Abdomen, and Spine:

This asana is also very useful for our buttocks, abdomen and spine. Different studies have been proven that regular practice of this asana improves the elasticity of this muscle and also helps to increase the blood flow in this area, so the regular practice of this Natarajasana helps to strengthen and prevent injury in the buttocks, abdomen, and spine.

Natarajasana Improves Flexibility of Spine:

Different studies have been proven that, regular practice of this Natarajasana will help to improve the flexibility in the spine and helps to keep it straight and strong. While we are doing Natarajasana, our spine posture is little bit backward, which helpful to reduce the hunch and regular practicing this asana helps to improve the flexibility and elasticity of the spine that help to reduce the back pain and stiffness in the spine.  

Natarajasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Natarajasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Natarajasana Improves the Body Posture:

Regular practice of Natarajasana helps to reduce the body fat from our body, especially belly, arms, thighs, butts regions, thus it helps to keep our body posture. 

Natarajasana Helps to Stimulate Endocrine System:

The regular practice of this asana creates stretch on the neck regions, which helps to stimulate the thyroid glands and parathyroid glands because due to the stretch on the thyroid glands and parathyroid glands in our body produces the stress hormone, which helps in proper function of the thyroid glands and parathyroid glands.

Natarajasana Improves Digestion:

Regular practice of Natarajasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Natarajasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent constipation.

Natarajasana Improves Cardiovascular System:

Different studies have been proven that regular practice of Natarajasana can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana it open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.

Health benefits of Natarajasana

Preparatory Poses

Eka Pada Rajakapotasana
Adho Mukha Vrksasana
Urdhva Dhanurasana
Hanumanasana
Supta Padangusthasana


Follow-Up Poses

Ardha Uttanasana