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Other Names

Lord of the Dance Posture, King Dancer Pose, Natraja Asana, Natraj Asan, Nutraj


Also called the Cosmic Dancer, Nataraja is another name for Shiva. His dance symbolizes cosmic energy in its "five actions:" creation, maintenance, and destruction or re-absorption of the world, concealment of authentic being, and salvific grace.

How to reach the stretch

  • From Tadasana shift your weight onto the right leg.
  • Bend the left knee and grasp the inside of the left foot with the left hand.
  • Start to bring the left foot and the right arm up towards the ceiling as you bring your torso forward.
  • Hold 5-10 breaths.
  • Repeat on the other side.

How to release the stretch

    Stay in the pose for 20 to 30 seconds. Then release the grasp on the foot, place the left foot back onto the floor, and repeat for the same length of time on the other side.


    Strengthens legs, improves balance, stretches the shoulders.


    Not for the persons who have high or low blood pressure, serious lower-back or knee injury.

Next: Paschimottanasana

Overview Yoga Asana
Yoga Pranayama
Yoga Kriyas
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