How To Do The Natarajaasana: A Guide For Beginners

The Natarajaasana is one of the most famous asanas in yoga. It is a balancing asana that requires discipline, dedication, and a lot of practice. The name Natarajaasana comes from the Sanskrit words “Nart” which means dancer and “Rajah”, meaning king. The Natarajaasana posture is based on Dancer King Lord Shiva’s dance form and is thus named after him.


This is a useful seat. Which is named after Lord Shiva. This was the favorite posture of Lord Shiva.

While doing Nataraja Asana, your body shape looks like a mudra presented in Nataraja form, hence it is called Natarajaasana.

Nataraja Asana has many benefits, this posture brings peace in life. Let’s find out about Natarajasana.

How to do Natarajasana?

Steps to do Natarajasana

  • When doing Nataraja, first stand in Tadasana on the mat.
  • Then try to balance with all the weight of the body on the left foot.
  • Take a deep breath, bend the right leg at the knees, lift it towards the back of the buttocks, hold the paw of the right leg with the right hand and bring it to the leg with as much tension as possible.
  • Place the weight on the left leg and straighten the left arm towards the front.
  • Wait 20-30 seconds initially in this position. If you have a regular practice, it will work even if you do it for a long time.
  • In this position, breathing should be slow (normal).
  • This posture should be done with eyes open and your attention should be focused on breathing.
  • When returning to normal, take a deep breath, release the grip of the right leg and slowly bring the bent leg down to the ground.
  • Then lower the left arm and give equal weight to both legs.
  • Do the same back seat with the right foot and complete the seat.
  • Do Natarajasana two to three times.

Benefits of doing Natarajasana

♦ The most important benefit of Nataraja Asana is that it increases the concentration of body and mind and thus improves mental health.

♦ Regular exercise increases the flexibility of legs, arms, buttocks, knees, ankles, and shoulders.

♦ Helps to improve the function of the respiratory system and digestive system.

♦ Improves the function of blood vessels in the legs.

Care to be taken while doing Natarajasana

  1. It is very important to maintain body balance while doing this asana so it should be done carefully while doing asana.
  2. People with severe joint pain, heart disease, high blood pressure should avoid doing this asana or do it only after consulting a trainer.
  3. Do not do this asana during menstruation or while pregnant.
  4. While doing Nataraja Asana, do breathing as given in the action.


If you’re looking for a way to enhance your fitness, consider giving the Natarajaasana a try. When done correctly, it can be an effective and safe way to build strength and stamina while improving flexibility. The next time you’re in class, take note of this pose and ask your instructor if you can give it a try.

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