The word Natraja has been derived from the combination of two words “Nata” (dancer) and “Raja” (King). Siva, the supreme dancer is called by this name and this posture is dedicated to Him.


  • Stand erect with feet close together, knees together.
  • Hands along the thighs with fingers stretched out.
  • The legs, trunk and the head aligned in a straight line.

I. Starting position (Sthiti): Tadasana

II. Practice

  • Stretch the left arm out in front keeping it parallel to the floor.
  • Bend the right knee and raise the right foot. Hold the right big toe between the thumb, the index and the middle finger of the right hand .
  • Push the raised right knee backwards and pull the leg up and back.
  • Roll the fingers and thumb of the right hand around the right big toe. At the same time rotate the right elbow and shoulder and stretch the right arm up behind the head, without releasing the grip on the big toe.
  • Pull the right arm and the leg up again so that they form a bow behind the back. Keep the right thigh parallel to the floor and the right shin perpendicular to it.
  • Bring the left arm straight in front level with the shoulder. Keep the fingers pointing forward.
  • The knee cap is pulled up and the left leg is kept stiff and perpendicular to the floor.
  • Try to balance in this position for as long as possible.
  • Breathe deeply and rhythmically.
  • Leave the right foot, lower both arms and stand again in Tadasana. Repeat theĀ  pose with the other side for the same duration.


  • This pose is known to strengthen the legs and the back. The chest is fully expanded and the shoulder blades are also fully flexed.