Natarajasana III
नटराजासन III
Target Muscles
Benefits (6)
- + 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
Avoid If (5)
- - 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)
About
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.
Step-by-Step Instructions
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.
6. Extend the right arm forward, as if reaching for something, maintaining balance. Keep the standing leg firm and knee engaged.
7. Focus your gaze (drishti) on a steady point. Draw the left shoulder back and open the chest.
8. Hold for 15-30 seconds, maintaining balance and stretch with deep breaths.
9. Inhaling, slowly release the pose by lifting the torso and bringing the left leg down.
10. Exhaling, return to Tadasana. Repeat on the other side.