NATRAJASANA

Method of Practice

Lie flat on your back and keep your feet about 2 feet (60 cm) apart.
Extend both arms sideways at shoulder level, forming a ‘T’ shape.
Bend both knees and bring your heels toward your buttocks.
As you exhale, gently lower both knees together to the right side while simultaneously turning your head to the left.
Hold the posture for a few moments while breathing normally, then return to the starting position.
Repeat on the opposite side by lowering the knees to the left and turning the head to the right.
Perform 3–5 repetitions on each side.

Stand upright and focus your gaze on a fixed point in front of you to maintain balance.
Bend your right knee and hold your right foot or ankle behind you with your right hand.
Gradually lift your right leg upward and backward.
Extend your left arm straight forward with the palm facing outward, as though signalling someone to stop.
While maintaining your balance, lean your torso slightly forward and breathe normally.
Hold the posture for a few seconds, then slowly return to the starting position.
Repeat on the opposite side.
Perform 3–5 repetitions with each leg.

Improves the flexibility of the spine.
Strengthens and stretches the legs, hips, chest, and shoulders.
Tones the muscles of the thighs, buttocks, and abdomen.
Helps improve posture, balance, and concentration.
Reduces stress and anxiety by calming the nervous system.
Particularly beneficial for improving metabolism, reducing excess fat around the thighs and abdomen, correcting rounded shoulders, and promoting nervous system relaxation.
Also serves as a supportive practice for respiratory disorders, back and lower back pain, and low blood pressure.

Do not perform this pose, or practice it only under the guidance of a qualified physician or yoga expert, if you have:

Our yoga experts are here to help you practice correctly and safely for maximum benefits.