Natarajasana – Lord Shiva’s Pose In Yoga

Natarajasana - Lord Shiva's Pose In Yoga, How to do Natarajasana - Lord Shiva's Pose In Yoga, Benefits of Natarajasana - Lord Shiva's Pose In Yoga, Precautions, & a note for yoga practitioners

Natarajasana (Lord Shiva’s pose in Yoga) is a part of the Balancing group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on strengthening the body and increasing brain functionality. Know all about how to Natrajasna, breathing pattern, benefits, and precautions. 

How to do Natarajasana – Lord Shiva’s Pose In Yoga

  • Stand with the feet together and gaze at a fixed point.
  • Bend the right knee and grasp the right big toe.
  • As the right leg is raised, swivel the shoulder, so that the elbow of the arm holding the big toe points upward. This position of the hand and arm will allow the foot to be raised nearer to the back of the head.
  • Make sure the right hip does not twist and the leg is raised directly behind the body.
  • Reach upward and fotward with the left arm, bringing the tip of the index finger and thumb of the left hand together to form jnana mudra.
  • Focus the gaze on the left hand.
  • This is the final position.
  • Hold the position for as long as comfortable.
  • Lower the left arm to the side. Lower the right leg, releasing the right foot to the floor and the right arm to the side. Relax, then repeat on the other side.
  • Practise up to 3 times on each side.

Breathing while doing Natarajasana – Lord Shiva’s Pose In Yoga

  • Breathe normally throughout the practice.

Natarajasana Benefits

  • This asana strengthens the back, shoulders, arms, hips and legs. 
  • It helps develop a sense of balance and coordination and improves concentration.

Contra-indications while doing Natarajasana – Lord Shiva’s Pose In Yoga

  • People who suffer from a weak heart, high blood pressure, back problems, hernia, colitis, peptic or duodenal ulcers, or vertigo should not practise this asana.


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

Balancing Yoga Poses Series

Natarajasana – Lord Shiva’s Pose In Yoga is a part of the balancing yoga poses series. The balancing yoga poses help to strengthen your hamstrings, calves, quads, glutes, and abs. These also increase brain functionality. For relief of excessive tension these practices should be held for as long as comfortable. According to science, balancing is linked to a longer lifespan. Balancing asanas improve muscle coordination and posture, inducing physical and nervous balance, and stilling unconscious movement. This conserves energy and achieves grace and fluidity of motion.

List of Balancing Yoga Poses

  1. Eka Pada Pranamasana – One-Legged Prayer Pose In Yoga
  2. Natavarasana – Lord Krishna’s Pose In Yoga
  3. Garudasana – Eagle Pose In Yoga
  4. Tandavasana – Lord Shiva’s Dance In Yoga
  5. Saral Natarajasana – Preparatory Lord Shiva’s Pose In Yoga
  6. Natarajasana – Lord Shiva’s Pose In Yoga
  7. Eka Padasana – One Foot Pose In Yoga
  8. Bakasana – Crane Pose In Yoga
  9. Utthita Hasta Padangusthasana – Raised Hand To Big Toe Pose In Yoga
  10. Merudandasana – Spinal Column Pose In Yoga
  11. Niralamba Paschimottanasana – Unsupported Back Stretching Pose In Yoga
  12. Ardha Padma Padottanasana – Half Lotus Leg Stretch Pose In Yoga
  13. Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga
  14. Vatayanasana – Flying Horse Pose In Yoga
  15. Pada Angushthasana – Tiptoe Pose In Yoga
  16. Baka Dhyanasana – Patient Crane Pose In Yoga
  17. Eka Pada Baka Dhyanasana – One-Legged Crane Pose In Yoga
  18. Dwi Hasta Bhujasana – Two Hands And Arms Pose In Yoga
  19. Eka Hasta Bhujasana – Single Hand And Arm Pose In Yoga
  20. Hamsasana – Swan Pose In Yoga
  21. Santolanasana – Balancing pose In Yoga
  22. Vashishthasana – Sage Vashishtha’s Pose In Yoga


We hope you found this article on Natarajasana – Lord Shiva’s Pose In Yoga. This pose is classified under intermediate yoga poses and has a multitude of benefits. Be mindful of the precautions while doing Natarajasana – Lord Shiva’s Pose In Yoga and preferably learn to do this pose in presence of a trained expert.

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The following articles are recommended for you. Apart from these, do read The Basics of Yoga, and eight limbs of yoga.

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