Natarajasana strengthen ankles and begin to correct any muscle imbalances one might have in legs, hips, and glutes


Nata means dancer, and Raja means lord or king in the Natarajasana (Dancer Pose). Lord Shiva, also known as the Lord of the Dance, is also credited with the dancer pose.

Lord Shiva, the source and fountain of yoga, is honored with this dynamic and stunning Pose.

With this graceful yet difficult balance pose, you can awaken your inner cosmic energy. Dancer’s Pose is one of those poses that appears impressive to everyone, but its true worth goes far beyond superficial appearances. Learning the position can be anything but graceful because it requires a lot of tolerance, adaptability, persistence, and balance.

The deeper purpose isn’t just physical when we perform Dancer’s Pose.

We are attempting to project the same power, awareness, and feeling of liberation Shiva displays in his dance.


  1. Begin in the Mountain Pose (Tadasana). Focus on your breathing for a second, then push down with your feet.
  1. Release the hold on your left knee and start putting weight on your right foot. Lift your left heel slowly toward your left buttock once you’ve achieved balance.
  1. Rotate your left shoulder externally while pointing your left thumb in the rear. Take hold of the left foot’s inner arch. To settle in, take two or three breaths.
  1. Reach out with your right arm. Start lowering your chest as you elevate your left leg on the subsequent exhalation. Throughout the exercise, keep your right arm parallel to the floor. Remain here for a few breaths, establishing your body’s boundaries and finding equilibrium. On the subsequent exhalation, start elevating your left heel off your bottom and pressing the top of your left foot onto your hand.
  1. Reverse your transition back to Mountain Pose after holding Dancer Pose for five to ten breaths. With control, try to get out of the stance.
  1. After a brief break, repeat on the opposite side.


    1. Strength:

The asana gives the shoulders, chest, thighs, abdomen, and legs a fantastic stretch. As a result, regular asana practice will make you feel stronger.

    1. Flexibility:

Natarajasana will strengthen your spine’s flexibility if you perform it frequently. This Pose will help you feel more youthful and increase flexibility if you have tight shoulders and hamstrings.

    1. Stability:

You learn to balance your mind when you support your entire body weight on one leg. You develop the ability to eliminate thoughts that persist in your mind for too long. You can better balance your job and personal life.

    1. Concentration:

A person with high levels of concentration can easily succeed in all endeavors. Your ability to focus can be significantly enhanced by natarajasana. Observe your hand in the jnana mudra position (hand gesture of wisdom). Inhale deeply and exhale slowly. You will be able to detect an improvement in your concentration level as you consistently practice it.

    1. Quietness:

Natarajasana is a yoga stance that requires balance and concentration. Therefore, it stimulates the brain while also calming the mind. You can feel calmer and less stressed after doing natarajasana. The secret is to hold the stance while inhaling and exhaling slowly and deliberately.

    1. Improves Digestion:

Natarajasana helps digestion by giving the abdominal a significant stretch. You can perform this yoga pose twice daily to offer your abdominal organs a light massage if you have any digestive problems.

    1. Power:

Most of us have sedentary lives that frequently feel sluggish and worn out. When you perform Natarajasana, you feel energetic, active, and fit. The asana revitalizes you and works on your mind, body, and spirit.

    1. Aids in muscular functioning:

Some stretches used in Natarajasana aid in hip opening. These exercises assist in correcting hip alignment issues and relieve pain in the buttock area. Each time the Natarajasana is practiced, the arm muscles are stretched. These stretches help reduce the excess fat on the arms by tightening the arm muscles and enhancing blood circulation to the arms. This posture opens the chest and shoulders since it calls for you to move your body forward and upward. The volume of the lungs enlarges as a result, which improves your ability to breathe.

    1. Improves Balance:

Your entire body weight rests on the leg on which you are standing while performing this Pose. It takes mental focus to balance this weight so that Natarajasana Can be performed correctly. Regular practice of Natarajasana helps enhance your body’s capacity for balance.

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