Natarajasana II
नटराजासन II
Natarajasana II is an advanced standing backbend that requires significant balance, flexibility, and strength. It opens the chest and hips while improving posture and concentration.
Anatomy Involved
Benefits
- Improves balance and coordination
- Strengthens legs and ankles
- Stretches hip flexors, thighs, and chest
- Improves posture
- Increases concentration
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Low blood pressure
- Severe back pain
- Knee injury
- Shoulder injury
- Ankle injury
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Initiate the backbend from the thoracic spine, not the lumbar
- 2Lift the sternum toward the ceiling
- 3Keep the gluteal muscles engaged to protect the lower back
- 4Broaden across the collarbones
- 5Maintain length in the back of the neck — do not drop the head back
- 6Allow the hip joints to open gradually — never force
- 7Fix the gaze on a steady point (drishti) for balance
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
vertigo
Use a wall for support and hold a strap around the lifted foot.
hip injury
Don't lift the leg too high, use a strap to assist the grip.
sciatica
Be cautious with hip rotation and avoid deepening the pose if pain occurs.
Target Areas
Practice Flow
About this Pose
Natarajasana II is an advanced standing backbend that requires significant balance, flexibility, and strength. It opens the chest and hips while improving posture and concentration.
How to Practice
1. Begin in Tadasana, feet firmly grounded and arms by your sides.
2. Inhale deeply. Bend your right knee and reach back with your right hand to grasp the inside of your right foot or ankle.
3. Exhale. As you exhale, begin to kick your right foot away from your body, lifting the thigh parallel to the floor and opening your chest.
4. Extend your left arm forward, parallel to the floor, with your fingers pointing forward. Keep the left elbow straight.
5. Maintain a steady gaze (drishti) on a fixed point in front of you to aid balance.
6 more steps remaining
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Frequently Asked Questions
Common questions about Natarajasana II
What is Natarajasana II?
Natarajasana II is an advanced standing backbend that requires significant balance, flexibility, and strength. It opens the chest and hips while improving posture and concentration.
What are the benefits of Natarajasana II?
Improves balance and coordination. Strengthens legs and ankles. Stretches hip flexors, thighs, and chest. Improves posture. Increases concentration. Invigorates the body.
Who should avoid Natarajasana II?
Avoid this pose if you have: Low blood pressure, Severe back pain, Knee injury, Shoulder injury, Ankle injury.
How many steps are in Natarajasana II?
Natarajasana II is practiced in 11 steps. Begin in Tadasana, feet firmly grounded and arms by your sides.
Is Natarajasana II suitable for beginners?
Natarajasana II is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Natarajasana II?
You may use: wall, strap. Props make the pose more accessible and comfortable.
What conditions does Natarajasana II help with?
Natarajasana II is therapeutic for: posture correction, strength, flexibility, anxiety.
What poses should I do before Natarajasana II?
Prepare with: Adho Mukha Svanasana, Upward-Facing Dog Pose, Setu Bandhasana, Camel Pose. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Natarajasana II with other poses