Natarajasana (Lord Shiva's Pose)


Natarajasana, known as Lord Shiva’s Pose or Dancer Pose, is a yoga posture that involves balancing on one leg while holding the opposite foot and extending the other arm forward. This pose enhances strength, balance, coordination, and concentration.


  1. Stand with feet together, focus on a fixed point.
  2. Bend the right knee and grasp the right big toe.
  3. As the right leg rises, swivel the shoulder of the holding arm so that the elbow points upward.
  4. Keep the right hip from twisting, raising the leg directly behind the body.
  5. Extend left arm upward and forward, forming jnana mudra (index finger and thumb touching).
  6. Focus on the left hand.
  7. Hold the position comfortably.
  8. Lower the left arm and right leg, releasing the foot to the floor.
  9. Relax and repeat on the other side.


  • Breathe normally throughout the practice.


  • Practice up to 3 times on each side.


  • – Avoid if you have a weak heart, high blood pressure, back problems, hernia, colitis, peptic or duodenal ulcers, or vertigo.


  • Strengthens back, shoulders, arms, hips, and legs.
  • Enhances balance, coordination, and concentration.


  • Advanced practitioners with flexible bodies may touch the back of the head with toes or hold toes with both hands.

Practice Note

  • Maintain proper alignment and balance throughout the pose.

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