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Natarajasana– Dedicated to Shiva, Lord of the Dance or The Dancer.

  • Begin in Tadasana– feet together or Samasthiti– feet hip range apart
  • Maintain a firm left leg and bring the toes of the right foot on the mat
  • Bend the right leg taking the right foot behind the thigh and get the top of the right foot or right ankle with the right hand
  • Maintain a hold on the foot with the hand throughout the pose
  • Align and link both knees side by side to establish positioning and steadiness
  • On an inhalation move the right heel / foot away from the right thigh or butt by raising the leg back and far from the body simultaneously straightening the right arm and raising the left arm up above the head
  • The intention is to bring the right thigh parallel to the floor and the right shin perpendicular to the floor with the right foot pointing upwards
  • Keep the chest as upright as possible
  • Keep the hips square i.e. both hips facing forward as much as is possible
  • The left leg ought to be as firm and directly as is possible or comfortable
  • Hold for 3 -5 breaths as a beginner and 8– 10 breaths as an advanced practitioner
  • To release slowly bring the right arm down releasing the extended right leg back to the beginning position and bring the left arm down
  • Return the right leg to Tadasana
  • Repeat with the left leg raised for the exact same duration of time.  

Counterpose /  Pratikryasana:

Tadasana, (feet together)



Samasthiti, (feet hip distance apart).

– Both are perfect for newbies.


Ardha Uttanasana

Ardha Uttanasana



Uttanasana holding elbows

– Suitable for sophisticated practitioners., (unlock the knees and bend legs if vulnerable to decrease back and / or knee concerns).


  • Rejuvenates and stretches the spinal column backwards
  • Stretches, tones and enhances the leg muscles
  • Strengthens the ankles
  • Stretches and tones the quadricep muscles
  • Stretches and reinforces the arms
  • Opens and expands the chest
  • Invigorating

Natarajasana Male

 Cautions and Modifications:

  • If susceptible to inner ear ailments, e.g. Vertigo, other balance conditions or flat feet, practice close to a wall for additional support and a complacency by putting the fingertips or extended hand on the wall
  • Unlock the knee joint of the balancing leg if the stretch shows too strenuous
  • Use a belt around the foot to hold the leg if the stretch is too tough on the shoulder
  • Avoid the position if suffered any knee injuries and in early stages of recovery
  • The raised arm can likewise be in line with the shoulder joint rather of upright
  • Don’t raise the one arm if it jeopardizes one’s balance, rather rest the hand on the waist or hip 

Chakra Association:

Svadisthana and Anahata Chakra.

Natarajasana with Chin Mudra

May your practice bless you in every respect!