The word Natraja is combination of two Sanskrit words "Nata" (dancer) and "Raja" (King). Siva, the supreme dancer is called by this name and this posture is dedicated to Him. It is believed that the cosmic dance of lord Shiva is the creation and destruction of the world.  

Position of Readiness

Stand with feet together on the floor. Keep hands at your sides, eyes looking forward. Breathe normally.

Methods

Stand upon the left leg. Fold back the right leg at the knee. Grab all the toes of the right leg with the palm of the right hand.

Then bring all the fingers of the left hand together and tighten the left hand. When the left hand has been tightened, slowly raise this hand up and at the same -time slowly Push the raised right knee backwards and pull the leg up and back.

Here two actions are done simultaneously,

(1) raising the left hand in front pushing the right foot backwards and

(2) while doing this give a maximum backwards push with the right leg.

Now bend the body above the waist slightly forward and try to see the top of the finger of the left hand and keep looking there. Keep the right foot fully pushed back and tight. left leg  should be firm and tight. Don’t loosen the left leg when you bend the body slightly forward.

Stay in this position for about 6 to 8 seconds. Keep breathing normally, all through this asana. If initially it is difficult for you doing this asana on the floor, you may stand with the support of either a wall or a pillar.

After remaining in this position for about eight seconds, gradually bring the left hand tightly down and bring the right leg back to the folded position and then release it. After resting for a few seconds, repeat the asana. This time stand upon the right leg, hold the left leg and raise the right hand.

Daily practice

Try to hold the nataraja-asana for about a minute and gradually increase the time as you become more comfortable with this posture.  Practice three times on each side, alternately from right to left.

Benefits 

This posture improves sense of balance and concentration. Natraj Asana stimulates all the major and minor Joints of the body in a single process. For the arthritics it has a great curative effect upon all the Joints. It brings proper activation upon the shoulder joints, hip joints, the knees, the ankles, the palms and the fingers. Because of this conditioning, the muscles, nerves and tissues of these areas get normalized and their functioning is restored.

Natraj Asana also has curative and corrective effects on spine. It removes backache, stiffness, and other disorders of the spine providing flexibility to the limbs. Strengthens the major bones, enhances the digestive power, improves eyesight, and generates vitality, potency.