How to Do Lord of the Dance Pose (Natarajasana): Step by Step Guide for Beginners

What Is Lord of the Dance Pose (Natarajasana)?
Lord of the Dance Pose, known in Sanskrit as Natarajasana, is a standing balancing backbend. It combines strength, flexibility and coordination while working through the whole body. The pose is named after Nataraja, a form of Lord Shiva, and is also reflected in classical Indian dance postures.

In modern yoga practice, Natarajasana develops balance and focus while strengthening the legs and opening the chest and shoulders. It requires steady attention and controlled movement rather than force.

When You Should Avoid This Pose
Avoid Lord of the Dance Pose if you have an ankle, knee, hip or lower back injury. This pose may not be suitable if you struggle with balance or have recently had surgery. Use support or modify the posture if stability feels compromised.

How to Do Lord of the Dance Pose in 3 Easy Steps

1. Establish your base.
Stand upright in Mountain Pose with your weight evenly distributed. Shift your weight into your right foot and bend your left knee, drawing the left heel towards the glute.

2. Take the bind and lift.
Reach back with your left hand to hold the inside of the left foot or ankle. Keep the torso upright and extend your right arm forward at shoulder height for balance.

3. Open and balance.
Gently press the foot into the hand to lift the chest and draw the thigh back. Keep the standing leg strong and the gaze steady. Hold for up to 30 seconds, then release and repeat on the other side.

Variation: Lord of the Dance Pose using a strap
Loop a yoga strap around the lifted foot and hold the ends with one or both hands. This helps maintain balance and control while gradually improving flexibility.

Common Questions

Is Lord of the Dance Pose suitable for beginners?
Beginners can practise this pose with a strap or wall support to improve balance and confidence.

What muscles does Lord of the Dance Pose work?
It works the legs, glutes, core, back, shoulders and arms.

How long should Lord of the Dance Pose be held?
Hold the pose for 15 to 30 seconds on each side, depending on balance and comfort.

Does Lord of the Dance Pose improve balance?
Yes. Regular practice helps build balance, coordination and lower body stability.

Preparatory Poses

• Handstand, Adho Mukha Vrksasana
• Bow Pose, Dhanurasana
• One Legged King Pigeon Pose, Eka Pada Rajakapotasana
• Cow Face Pose, Gomukhasana
• Monkey Pose, Hanumanasana
• Reclining Hero Pose, Supta Virasana
• Reclining Hand to Big Toe Pose, Supta Padangusthasana
• Upward Bow Pose, Urdhva Dhanurasana
• Camel Pose, Ustrasana
• Standing Forward Bend, Uttanasana
• Warrior I Pose, Virabhadrasana I
• Warrior III Pose, Virabhadrasana III
• Hero Pose, Virasana
• Tree Pose, Vrksasana

Follow Up Poses

• Standing Half Forward Bend, Ardha Uttanasana