Natarajasana (e)

Lord of the Dance Pose

step by step

1 Start in Mountain Pose. Upon inhaling, keeping your leg straight and long, transfer all your weight onto your right foot and simultaneously lift the heel of your left foot and bring it back towards your buttocks. The left knee is bent. Press firmly into the hip joint of the support leg and pull the kneecap up so that the leg is straight and strong. The knee is unlocked.
2 Focus your eyes on a spot in front of you. While opening the chest, grab the big toe or outside of your left foot with your left hand. Do not compress the lower back, but rather bring in the pubis towards the bellybutton. The tailbone points down towards the ground. Your gaze is in front of you.
3 Bring your left foot up towards the ceiling and push it as far away from your back as possible. Push into your hand with your entire leg. Hold your right arm out in front of you, parallel to the ground. The thumb points up towards the sky and the fingers are stretched out. Bring your shoulders down, creating space between the shoulders and ears.
4 Maintain the pose for 20 or 30 seconds. Release the foot and repeat the same steps with the left foot on the ground


  • Improves balance.
  • Strengthens the legs and ankles.
  • Stretches the back, shoulders and chest.
  • Stretches the thighs, groin and abdomen.

contraindictions and warnings

  • High or low blood pressure.
  • Lower backaches.

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