DANCING NATRAJ asana is one of the most recognisable modern yoga postures. Although it finds no mention in the traditional Yogasana repertorire; Dancing Natrajasana has become ubiquitous in Yoga studios and Instagram posts of Yogis worldwide!

What makes Dancing Natraj asana so special?

Mythologically, we say that Yoga originated from Adiyogi, an aspect of Shiva. Shiva is also the celestial Dancer or Natraj – the Lord of Dance. It it said that Adiyogi spent all his time either Dancing ecstatically or sitting in deep Meditation – only these two states! Hence Dancing Natrajasana pays tribute to Adiyogi and reminds us of the value that Dancing brings in terms of Catharsis, for a Meditative practice to flourish in an Individual.


Being a Balance pose, Dancing Natrajasana helps us train to become more grounded. This helps psychologically with feelings of Stability and Security, which are the key aspects of Mooladhar or the base Chakra. All balance poses helps us work on our Mooladhar chakra and sets the stage for an inward Journey through the various Chakras and corresponding levels of Awareness.

Benefits of Dancing Natraj asana:

  • Balance poses in Yoga train our Awareness of our bodies, so that we have a heightened sense of the simplest of activities like standing; on one leg of course. To maintain balance; both hemispheres of our Brain need to co-ordinate. Whilst we have both Logical (left-brain) and Artistic (right-brain) faculties, we often choose to live life in one extreme. Balance poses force us to co-ordinate better between both hemispheres – thereby bringing about a more balanced personality. This is also the reason why Women are better then Men at balance poses – the Corpus Callosum, connecting both hemispheres it thicker in Women (often making the average Jane better at multi-tasking that the average Joe!)
  • Since we are standing on one leg, the bones of that leg are strengthened and they don’t deteriorate with age too much. The muscles too are strengthened as they hold the entire body’s weight.
  • The back thigh and lower back get a good stretch.
  • The blood circulation to the lower abdominal muscles and entire body is replenished.
  • Focus is trained as Balancing demands one-pointed awareness.


  • In case of severe pain in the knees, avoid this pose.


Stretch your back thigh as much as possible!

Here’s wishing you all the best with your training in Dancing Natrajasana! It’s a great pose to add to your routine.


  • MANISH POLE (yogi, gypsy, storyteller, cofounder Total Yoga)
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Total Yoga

Total Yoga is a balanced style of Yoga that focuses on Fitness training and Mindfulness practice equally.



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