This asana is pronounced as nah-tah-raj-ah-sa-na. The Sanskrit word nata means dancer and raja means king Nataraja is another name for Shiva, the Lord of the Dance, whose cosmic dance is the creation and destruction of the world. 

How to do Natrajasana (Lying-down Body Twist)

1. Stand with the feet together and the arms by your sides (see the tad-asana).  

2. Inhale and bend the right leg backward grasping the left foot with your left hand while  simultaneously extending the right arm straight out in front.  

3. Continue raising the right arm upward until it is about 45 degrees from the floor while  lifting the left leg as high as possible with the left arm.  

4. Hold the posture while breathing gently through the nostrils. Keep your gaze fixed  slightly above the horizon.  

5. Remain in the nataraja-asana for about one minute then return slowly to a standing  position. Repeat by reversing directions 2-4. 


Begin by holding the nataraja-asana for about a minute and gradually increase the time as you become  more comfortable with this posture. Repeat it three times on each side, alternately from right to left.

Benefits of the Natrajasana (Lying-down Body Twist)

  • Perform the nataraja-asana gracefully as if dancing, yet firmly with focused attention.  
  • This posture helps to strengthen your sense of balance and concentration. The arch formed by the back  and stretched leg gently aligns the vertebrae of the spine restoring suppleness and easing strain caused by poor posture or long periods of sitting. It tones the muscles of the hips and legs as well as stimulates  the chest muscles.

Contraindications of the Natrajasana (Lying-down Body Twist)

Avoid this posture in case of spinal injuries.

All Yoga Poses
Previous yoga pose: Halasana
Next yoga pose: Vishnuasana

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