Natarajasana – Dance Pose

Nataraj = “lord of the dance”. Natarajasana – Dance Posture is based on the dance performed by the god Shiva at the beginning of each cycle of creation. Lord Shiva is the source of the entire yoga system.


  1. Begin standing in Tadasana . Look ahead and fix your eyes on one point. Breathe deeply and focus your mind.
  2. Bend your right leg back and grab your right foot with your right hand. With your right arm, gently lift your right foot. Raise your left arm straight and slightly forward. Raise your right foot higher and reduce the lean of your trunk. Breathe evenly and hold for 20-30 seconds. Exhale and lower your arms and leg. Repeat standing on your right leg.


  • Stretches the shoulders and chest
  • Stretches the thighs, groin and abdomen
  • Strengthens the legs and ankles
  • Improve balance


  • Low blood pressure

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