Natarajasana III
नटराजासन III
Natarajasana III, or Lord of the Dance Pose, is an advanced standing balance and backbend that challenges stability, flexibility, and strength. It opens the chest and shoulders while strengthening the legs and core, demanding deep concentration.
Anatomy Involved
Benefits
- Strengthens ankles, legs, and abdomen
- Stretches shoulders, chest, and hip flexors
- Improves balance and focus
- Boosts confidence and determination
- Energizes the body and mind
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Ankle injury or weakness
- Knee injury (especially in the standing leg)
- Low blood pressure or vertigo (risk of dizziness)
- Recent abdominal or spinal surgery
- Shoulder injury (especially rotator cuff issues)
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
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 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
balance
Practice near a wall for support, or use a chair to hold onto.
shoulder injury
Use a strap to hold the foot, avoiding deep shoulder stretch.
knee injury
Do not kick back too forcefully; keep the standing knee slightly soft.
Target Areas
Practice Flow
About this Pose
Natarajasana III, or Lord of the Dance Pose, is an advanced standing balance and backbend that challenges stability, flexibility, and strength. It opens the chest and shoulders while strengthening the legs and core, demanding deep concentration.
How to Practice
1. Stand in Tadasana (Mountain Pose). Shift your weight onto your right foot and lift your left foot, bending the left knee.
2. Grasp the inner side of your left ankle with your left hand, fingers pointing towards the toes. Use a strap if needed.
3. Inhaling, extend your right arm straight up towards the ceiling, palm facing in.
4. Exhaling, keeping the standing leg strong, begin to kick your left foot back and up, simultaneously tilting your torso forward.
5. Aim to bring the left thigh parallel to the floor, and lift the left arm high, opening the chest.
5 more steps remaining
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Frequently Asked Questions
Common questions about Natarajasana III
What is Natarajasana III?
Natarajasana III, or Lord of the Dance Pose, is an advanced standing balance and backbend that challenges stability, flexibility, and strength. It opens the chest and shoulders while strengthening the legs and core, demanding deep concentration.
What are the benefits of Natarajasana III?
Strengthens ankles, legs, and abdomen. Stretches shoulders, chest, and hip flexors. Improves balance and focus. Boosts confidence and determination. Energizes the body and mind. Opens the heart and chest.
Who should avoid Natarajasana III?
Avoid this pose if you have: Ankle injury or weakness, Knee injury (especially in the standing leg), Low blood pressure or vertigo (risk of dizziness), Recent abdominal or spinal surgery, Shoulder injury (especially rotator cuff issues).
How many steps are in Natarajasana III?
Natarajasana III is practiced in 10 steps. Stand in Tadasana (Mountain Pose). Shift your weight onto your right foot and lift your left foot, bending the left knee.
Is Natarajasana III suitable for beginners?
Natarajasana III is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Natarajasana III?
You may use: wall, strap. Props make the pose more accessible and comfortable.
What conditions does Natarajasana III help with?
Natarajasana III is therapeutic for: posture correction, flexibility, strength, balance.
What poses should I do before Natarajasana III?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend, Warrior I. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Natarajasana III with other poses