Lord of the Dance · Natarajasana
Natarajasana · 나타라자사나 · 춤의 왕 자세
Advanced Series · Sthira Bhaga (Strength & Grace) — From Advanced B (Fourth Series)
Breath: 5 · Drishti (gaze): forward
Standing on one leg, catch the back foot, rotate the elbow skyward, and let the foot pressing into the hand lift the chest. Balance and backbend meet at a single point — the stillness of the standing leg decides the beauty of the curve.
Alignment
- Hands — the back hand grips the inner lifted foot and draws it skyward; the front arm reaches ahead
- Feet — the standing foot rooted; the lifted foot pointed to the sky
- Knees — the standing leg straight through the whole balance
- Gaze — past the outstretched front fingertips
Entering the pose
- Stand on one leg, catch the back foot
- Rotate the elbow toward the sky
- Kick into the hand and lift the chest
Common mistakes
- A locked, wobbling standing knee
- The hip opening, tipping you sideways
Modifications & props
- The dancer variation — foot held from behind, elbow down, kicking back — is the standard opening; the overhead grip is the next chapter.
- A strap to the foot, caught overhead, rehearses the full form's flipped-shoulder direction early.
- A free hand on a wall or chair removes the balance worry, leaving only the backbend and the shoulders to mind.
Benefits
- Balance and backbend joined in one shape
- Opens hip front and shoulders under deep focus
- Cultivating steadiness and grace together
Role in the sequence
The pose of Shiva, lord of the dance — and the final posture this guide's sequences reach. Standing on one leg, the rear foot drawn overhead, it is in effect Raja Kapotasana on its feet: standing balance, the backbend chapter's open chest, and overhead shoulder flexion integrated into one upright shape at the series' end. Yoga's most recognized silhouette closes the practice.
Practice notes
Nataraja is the lord of the dance — Shiva turning the universe through its cycles of creation and dissolution. The famous South Indian bronze, dancing on one leg inside a ring of flame, is this pose's original image, which is why even people who know nothing of yoga recognize the silhouette. It sits last among the fourth-series selections, the period at the end of every sequence this guide covers.
The key to the full form is the shoulder's flip: catching the rear foot overhead requires the shoulders to rotate outward until the elbows point skyward — a rotation rehearsed earlier in Raja Kapotasana. The lifted leg kicks back while the standing leg drills down, and balance exists only while those two forces stay in taut tug-of-war; the moment either wins, the shape folds.
Progress over months shows in the pelvis's level, not the leg's height. If the lifted side's hip swings open, height comes cheap but the backbend leaks into a side-bend. The check: both front hip points facing the mirror squarely — whatever height is possible in that state is today's honest height. Wobbling itself is not failure; the sole's reflex of re-gripping the floor is half of what this pose exists to train.
A strap on the foot gives the same curve, safely.
Written by Choi Seongjin — 20 years of Ashtanga practice, currently teaching three classes a week. Last updated: .
This guide is for general information and is not medical advice. If you are pregnant, injured, or have a medical condition, consult a qualified teacher or physician before practising. Disclaimer & Legal Notice
Other poses in this sequence
Ashtanga Shala — Ashtanga Vinyasa Yoga guide · Blog
Policies