Natrajasana King of Dance Yoga Pose

4 October 2023 by
Editorial team

The word Natraja is a combination of two Sanskrit words: "Nata" (dancer) and "Raja" (King). Lord Shiva, 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 represents 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.


  1. Stand on the left leg.
  2. Fold back the right leg at the knee.
  3. Grab all the toes of the right leg with the palm of the right hand.
  4. Bring all the fingers of the left hand together and tighten the left hand.
  5. Slowly raise the left hand up while pushing the right knee backward and pulling the leg up and back.
    • Simultaneous actions: Raising the left hand and pushing the right foot backward.
  6. Bend the body above the waist slightly forward and try to see the top of the finger of the left hand. Keep looking there.
  7. Keep the right foot fully pushed back and tight.
  8. Left leg should be firm and tight.
  9. Stay in this position for about 6 to 8 seconds.
  10. Breathe normally throughout the asana.

If initially difficult, use the support of a wall or a pillar. After holding the position, gradually bring the left hand down and release the right leg. Rest for a few seconds, then repeat on the other side.

Daily Practice

  • Hold the Natarajasana for about a minute, gradually increasing the time as you become more comfortable.
  • Practice three times on each side, alternately from right to left.


  • Improves balance and concentration.
  • Stimulates all major and minor joints of the body in a single process.
  • Curative effect on arthritic joints: shoulders, hips, knees, ankles, palms, and fingers.
  • Conditions muscles, nerves, and tissues, normalizing their function.
  • Corrective effects on the spine: removes backache, stiffness, and other disorders, providing flexibility to the limbs.
  • Strengthens major bones.
  • Enhances digestive power, improves eyesight, and generates vitality and potency.


Those with back problems, high blood pressure, heart disease, or severe joint issues should consult a yoga expert before practicing Natrajasana.

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