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Lord of the Dance Pose Natarajasana

2 min
74 score
8 kcal
Standing Poses
Static
Lord of the Dance Pose
hourglass-icon 2 min
asana miniature
01:41
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Favorable effect

  • Improves balance
  • Improves shoulder joint mobility
  • Strengthens the back muscles
  • Strengthens the chest muscles
  • Improves hip joint mobility
  • Improves focus
  • Relaxes the leg muscles

Contraindications

Lower back injuries

Technique of execution

Bend your right knee and hold the inside of your right ankle with your right hand. Lean forward, reach your left arm ahead and balance on your left leg. Breathe freely, lower your raised foot and stand upright. Repeat on the other side.

Upload date:2026-10-09T17:29:57+00:00

What to do if it does not work out, as in the video

1
Hold a stable support if you need help balancing. Lift your back leg only as high as comfortable and do not pull it through pain. During pregnancy, use a steady support and try the more demanding version only with an instructor.

Where can I meet

Lesson search
Challenges

Lord of the Dance Pose occurs 43 times in ready-made lessons

Theme Title Time
Immunity
Immune Support 30 min
30 min
Immunity
Immune Support 45 min
45 min
Immunity
Immune Support 60 min
60 min
Immunity
Immune Support 90 min
90 min
Glutes
Firm Glutes 90 min
90 min
Depression
Overcoming Depression 90 min
90 min
Back
Healthy Neck 90 min
90 min
Kidneys
Yoga for the Kidneys 90 min
90 min
Sports
Yoga for Snowboarders 25 min
25 min
Sports
Yoga for Snowboarders 30 min
30 min
Sports
Yoga for Snowboarders 45 min
45 min
Sports
Yoga for Snowboarders 60 min
60 min
Sports
Yoga for Snowboarders 90 min
90 min
Sports
Yoga for Skiers 30 min
30 min
Sports
Yoga for Skiers 45 min
45 min
Sports
Yoga for Skiers 60 min
60 min
Sports
Yoga for Skiers 90 min
90 min
Chest
Yoga for the Chest and Posture 25 min
25 min
Chest
Yoga for the Chest and Posture 30 min
30 min
Chest
Yoga for the Chest and Posture 45 min
45 min
Chest
Yoga for the Chest and Posture 60 min
60 min
Chest
Yoga for the Chest and Posture 90 min
90 min
Lungs
Yoga for Easier Breathing 30 min
30 min
Lungs
Yoga for Easier Breathing 45 min
45 min
Lungs
Yoga for Easier Breathing 60 min
60 min
Lungs
Yoga for Easier Breathing 90 min
90 min
Blood pressure
Yoga for High Blood Pressure 90 min
90 min
Back
Good Posture 90 min
90 min
Lungs
Yoga When Quitting Smoking 90 min
90 min
Balance
Better Balance 20 min
20 min
Balance
Better Balance 25 min
25 min
Balance
Better Balance 30 min
30 min
Balance
Better Balance 60 min
60 min
Balance
Better Balance 90 min
90 min
Relaxation
Yin Yoga 30 min
30 min
Relaxation
Yin Yoga 60 min
60 min
Relaxation
Yin Yoga 90 min
90 min
Back
Yoga for Hyperkyphosis 45 min
45 min
Back
Yoga for Hyperkyphosis 60 min
60 min
Sports
Yoga for Cyclists 60 min
60 min
Sports
Yoga for Cyclists 90 min
90 min
Back
Yoga for Shoulders and Shoulder Blades 60 min
60 min
Back
Yoga for Shoulders and Shoulder Blades 90 min
90 min

Lord of the Dance Pose occurs 63 times in ready-made courses

Theme Title Duration Day
Health
Strengthen Your Immunity 4 w.
Day: 4
4 w. 4
Whole body
Flexible Body 4 w.
Day: 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
4 w. 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Weight loss
Weight Loss 4 w.
Day: 10, 11, 14, 15, 16, 17, 23, 27, 28
4 w. 10, 11, 14, 15, 16, 17, 23, 27, 28
Back
Healthy Back 4 w.
Day: 13, 14, 15, 16, 17
4 w. 13, 14, 15, 16, 17
Stress relief
Stress Relief 4 w.
Day: 13, 14, 15, 16, 17, 23, 25, 26, 28
4 w. 13, 14, 15, 16, 17, 23, 25, 26, 28
Whole body
Front Splits 5 w.
Day: 33, 34
5 w. 33, 34
Weight loss
Awaken Your Strength 4 w.
Day: 5, 7, 16, 21, 23, 25, 26, 27, 28
4 w. 5, 7, 16, 21, 23, 25, 26, 27, 28
Whole body
Build Your Balance 4 w.
Day: 11, 17, 19, 22, 23, 28
4 w. 11, 17, 19, 22, 23, 28
Energy
Energizing Morning 2 w.
Day: 11
2 w. 11
Confidence
Boost Your Self-Esteem 1 w.
Day: 7
1 w. 7
Whole body
Build Your Balance 2 w.
Day: 10, 13
2 w. 10, 13
Confidence
Boost Your Self-Esteem 2 w.
Day: 13
2 w. 13
Health
Strengthen Your Immunity 2 w.
Day: 10, 14
2 w. 10, 14
Health
Strengthen Your Immunity 3 w.
Day: 17, 21
3 w. 17, 21
Whole body
Build Your Balance 3 w.
Day: 17, 20
3 w. 17, 20
Energy
Energizing Morning 3 w.
Day: 18
3 w. 18
Confidence
Boost Your Self-Esteem 3 w.
Day: 7, 20
3 w. 7, 20
Health
Quit Smoking 1 w.
Day: 2, 4
1 w. 2, 4
Health
Quit Smoking 2 w.
Day: 11, 12, 13
2 w. 11, 12, 13
Health
Quit Smoking 4 w.
Day: 3, 20, 22
4 w. 3, 20, 22
Health
Healthy Heart 4 w.
Day: 5, 8, 10, 20, 26
4 w. 5, 8, 10, 20, 26
Whole body
Advanced Yoga 2 w.
Day: 1, 12
2 w. 1, 12
Whole body
Advanced Yoga 3 w.
Day: 17
3 w. 17
Whole body
Advanced Yoga 4 w.
Day: 1, 12, 26
4 w. 1, 12, 26
Whole body
Advanced Yoga 5 w.
Day: 18, 31, 32
5 w. 18, 31, 32
Women's health
Postpartum Recovery 2 w.
Day: 2, 12
2 w. 2, 12
Women's health
Postpartum Recovery 3 w.
Day: 2, 10, 11, 15
3 w. 2, 10, 11, 15
Women's health
Postpartum Recovery 4 w.
Day: 1, 4, 17, 27
4 w. 1, 4, 17, 27
Back
Healthy Neck 1 w.
Day: 7
1 w. 7
Back
Healthy Neck 2 w.
Day: 2, 11
2 w. 2, 11
Back
Healthy Neck 3 w.
Day: 5, 8
3 w. 5, 8
Back
Healthy Neck 4 w.
Day: 10, 12
4 w. 10, 12
Health
Headache Relief 2 w.
Day: 7
2 w. 7
Health
Headache Relief 3 w.
Day: 5, 11, 18
3 w. 5, 11, 18
Health
Headache Relief 4 w.
Day: 9, 19, 26, 27
4 w. 9, 19, 26, 27
Weight loss
Lean Body 2 w.
Day: 4, 14
2 w. 4, 14
Weight loss
Lean Body 3 w.
Day: 2, 9
3 w. 2, 9
Weight loss
Lean Body 4 w.
Day: 2, 10
4 w. 2, 10
Whole body
Beautiful Bust 1 w.
Day: 3, 4, 5, 7
1 w. 3, 4, 5, 7
Whole body
Beautiful Bust 2 w.
Day: 1, 3, 7, 12
2 w. 1, 3, 7, 12
Whole body
Beautiful Bust 3 w.
Day: 1, 5, 8, 14, 17, 21
3 w. 1, 5, 8, 14, 17, 21
Whole body
Beautiful Bust 4 w.
Day: 3, 10, 16, 23, 26, 27
4 w. 3, 10, 16, 23, 26, 27
Health
Healthy Digestion 2 w.
Day: 2
2 w. 2
Health
Healthy Digestion 3 w.
Day: 13
3 w. 13
Health
Healthy Digestion 4 w.
Day: 6, 12, 20, 27
4 w. 6, 12, 20, 27
Men's health
Prolong Sexual Pleasure 1 w.
Day: 3
1 w. 3
Men's health
Prolong Sexual Pleasure 3 w.
Day: 20
3 w. 20
Stress relief
Yoga in the Big City 1 w.
Day: 5
1 w. 5
Stress relief
Yoga in the Big City 3 w.
Day: 5
3 w. 5
Stress relief
Yoga in the Big City 4 w.
Day: 5, 23
4 w. 5, 23
Back
Atlas Stands Tall 2 w.
Day: 10, 11
2 w. 10, 11
Back
Atlas Stands Tall 3 w.
Day: 10, 11
3 w. 10, 11
Back
Atlas Stands Tall 4 w.
Day: 10, 11, 24
4 w. 10, 11, 24
Stress relief
The Calm Formula 2 w.
Day: 9, 14
2 w. 9, 14
Stress relief
The Calm Formula 3 w.
Day: 9, 14
3 w. 9, 14
Stress relief
The Calm Formula 4 w.
Day: 9, 14
4 w. 9, 14
Whole body
Flexibility Whisperer 2 w.
Day: 11
2 w. 11
Whole body
Flexibility Whisperer 3 w.
Day: 11, 15
3 w. 11, 15
Whole body
Flexibility Whisperer 4 w.
Day: 11, 15, 22
4 w. 11, 15, 22
Weight loss
Intensive Weight Loss 1 w.
Day: 2
1 w. 2
Weight loss
Intensive Weight Loss 2 w.
Day: 2, 12
2 w. 2, 12
Weight loss
Intensive Weight Loss 3 w.
Day: 2, 12, 16, 21
3 w. 2, 12, 16, 21
Weight loss
Intensive Weight Loss 4 w.
Day: 2, 12, 16, 21
4 w. 2, 12, 16, 21

Details of the exercise

Category
Standing Poses
Mechanics
Static
Complexity
For Advanced
Duration
2 minutes
Energy consumption
8 kcal
Popularity
174 out of 442

Where can I meet

Lesson search
Challenges

Lord of the Dance Pose occurs 43 times in ready-made lessons

Lesson Duration
Immune Support 30 min
Immune Support 45 min
Immune Support 60 min
Immune Support 90 min
Firm Glutes 90 min
Overcoming Depression 90 min
Healthy Neck 90 min
Yoga for the Kidneys 90 min
Yoga for Snowboarders 25 min
Yoga for Snowboarders 30 min
Yoga for Snowboarders 45 min
Yoga for Snowboarders 60 min
Yoga for Snowboarders 90 min
Yoga for Skiers 30 min
Yoga for Skiers 45 min
Yoga for Skiers 60 min
Yoga for Skiers 90 min
Yoga for the Chest and Posture 25 min
Yoga for the Chest and Posture 30 min
Yoga for the Chest and Posture 45 min
Yoga for the Chest and Posture 60 min
Yoga for the Chest and Posture 90 min
Yoga for Easier Breathing 30 min
Yoga for Easier Breathing 45 min
Yoga for Easier Breathing 60 min
Yoga for Easier Breathing 90 min
Yoga for High Blood Pressure 90 min
Good Posture 90 min
Yoga When Quitting Smoking 90 min
Better Balance 20 min
Better Balance 25 min
Better Balance 30 min
Better Balance 60 min
Better Balance 90 min
Yin Yoga 30 min
Yin Yoga 60 min
Yin Yoga 90 min
Yoga for Hyperkyphosis 45 min
Yoga for Hyperkyphosis 60 min
Yoga for Cyclists 60 min
Yoga for Cyclists 90 min
Yoga for Shoulders and Shoulder Blades 60 min
Yoga for Shoulders and Shoulder Blades 90 min

Lord of the Dance Pose occurs 63 times in ready-made courses

Theme Title Duration Day
Health
Strengthen Your Immunity 4 w.
Day: 4
4 w. 4
Whole body
Flexible Body 4 w.
Day: 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
4 w. 16, 17, 19, 20, 21, 22, 23, 25, 26, 27, 28
Weight loss
Weight Loss 4 w.
Day: 10, 11, 14, 15, 16, 17, 23, 27, 28
4 w. 10, 11, 14, 15, 16, 17, 23, 27, 28
Back
Healthy Back 4 w.
Day: 13, 14, 15, 16, 17
4 w. 13, 14, 15, 16, 17
Stress relief
Stress Relief 4 w.
Day: 13, 14, 15, 16, 17, 23, 25, 26, 28
4 w. 13, 14, 15, 16, 17, 23, 25, 26, 28
Whole body
Front Splits 5 w.
Day: 33, 34
5 w. 33, 34
Weight loss
Awaken Your Strength 4 w.
Day: 5, 7, 16, 21, 23, 25, 26, 27, 28
4 w. 5, 7, 16, 21, 23, 25, 26, 27, 28
Whole body
Build Your Balance 4 w.
Day: 11, 17, 19, 22, 23, 28
4 w. 11, 17, 19, 22, 23, 28
Energy
Energizing Morning 2 w.
Day: 11
2 w. 11
Confidence
Boost Your Self-Esteem 1 w.
Day: 7
1 w. 7
Whole body
Build Your Balance 2 w.
Day: 10, 13
2 w. 10, 13
Confidence
Boost Your Self-Esteem 2 w.
Day: 13
2 w. 13
Health
Strengthen Your Immunity 2 w.
Day: 10, 14
2 w. 10, 14
Health
Strengthen Your Immunity 3 w.
Day: 17, 21
3 w. 17, 21
Whole body
Build Your Balance 3 w.
Day: 17, 20
3 w. 17, 20
Energy
Energizing Morning 3 w.
Day: 18
3 w. 18
Confidence
Boost Your Self-Esteem 3 w.
Day: 7, 20
3 w. 7, 20
Health
Quit Smoking 1 w.
Day: 2, 4
1 w. 2, 4
Health
Quit Smoking 2 w.
Day: 11, 12, 13
2 w. 11, 12, 13
Health
Quit Smoking 4 w.
Day: 3, 20, 22
4 w. 3, 20, 22
Health
Healthy Heart 4 w.
Day: 5, 8, 10, 20, 26
4 w. 5, 8, 10, 20, 26
Whole body
Advanced Yoga 2 w.
Day: 1, 12
2 w. 1, 12
Whole body
Advanced Yoga 3 w.
Day: 17
3 w. 17
Whole body
Advanced Yoga 4 w.
Day: 1, 12, 26
4 w. 1, 12, 26
Whole body
Advanced Yoga 5 w.
Day: 18, 31, 32
5 w. 18, 31, 32
Women's health
Postpartum Recovery 2 w.
Day: 2, 12
2 w. 2, 12
Women's health
Postpartum Recovery 3 w.
Day: 2, 10, 11, 15
3 w. 2, 10, 11, 15
Women's health
Postpartum Recovery 4 w.
Day: 1, 4, 17, 27
4 w. 1, 4, 17, 27
Back
Healthy Neck 1 w.
Day: 7
1 w. 7
Back
Healthy Neck 2 w.
Day: 2, 11
2 w. 2, 11
Back
Healthy Neck 3 w.
Day: 5, 8
3 w. 5, 8
Back
Healthy Neck 4 w.
Day: 10, 12
4 w. 10, 12
Health
Headache Relief 2 w.
Day: 7
2 w. 7
Health
Headache Relief 3 w.
Day: 5, 11, 18
3 w. 5, 11, 18
Health
Headache Relief 4 w.
Day: 9, 19, 26, 27
4 w. 9, 19, 26, 27
Weight loss
Lean Body 2 w.
Day: 4, 14
2 w. 4, 14
Weight loss
Lean Body 3 w.
Day: 2, 9
3 w. 2, 9
Weight loss
Lean Body 4 w.
Day: 2, 10
4 w. 2, 10
Whole body
Beautiful Bust 1 w.
Day: 3, 4, 5, 7
1 w. 3, 4, 5, 7
Whole body
Beautiful Bust 2 w.
Day: 1, 3, 7, 12
2 w. 1, 3, 7, 12
Whole body
Beautiful Bust 3 w.
Day: 1, 5, 8, 14, 17, 21
3 w. 1, 5, 8, 14, 17, 21
Whole body
Beautiful Bust 4 w.
Day: 3, 10, 16, 23, 26, 27
4 w. 3, 10, 16, 23, 26, 27
Health
Healthy Digestion 2 w.
Day: 2
2 w. 2
Health
Healthy Digestion 3 w.
Day: 13
3 w. 13
Health
Healthy Digestion 4 w.
Day: 6, 12, 20, 27
4 w. 6, 12, 20, 27
Men's health
Prolong Sexual Pleasure 1 w.
Day: 3
1 w. 3
Men's health
Prolong Sexual Pleasure 3 w.
Day: 20
3 w. 20
Stress relief
Yoga in the Big City 1 w.
Day: 5
1 w. 5
Stress relief
Yoga in the Big City 3 w.
Day: 5
3 w. 5
Stress relief
Yoga in the Big City 4 w.
Day: 5, 23
4 w. 5, 23
Back
Atlas Stands Tall 2 w.
Day: 10, 11
2 w. 10, 11
Back
Atlas Stands Tall 3 w.
Day: 10, 11
3 w. 10, 11
Back
Atlas Stands Tall 4 w.
Day: 10, 11, 24
4 w. 10, 11, 24
Stress relief
The Calm Formula 2 w.
Day: 9, 14
2 w. 9, 14
Stress relief
The Calm Formula 3 w.
Day: 9, 14
3 w. 9, 14
Stress relief
The Calm Formula 4 w.
Day: 9, 14
4 w. 9, 14
Whole body
Flexibility Whisperer 2 w.
Day: 11
2 w. 11
Whole body
Flexibility Whisperer 3 w.
Day: 11, 15
3 w. 11, 15
Whole body
Flexibility Whisperer 4 w.
Day: 11, 15, 22
4 w. 11, 15, 22
Weight loss
Intensive Weight Loss 1 w.
Day: 2
1 w. 2
Weight loss
Intensive Weight Loss 2 w.
Day: 2, 12
2 w. 2, 12
Weight loss
Intensive Weight Loss 3 w.
Day: 2, 12, 16, 21
3 w. 2, 12, 16, 21
Weight loss
Intensive Weight Loss 4 w.
Day: 2, 12, 16, 21
4 w. 2, 12, 16, 21

Reward

Flexibility
10
Stamina
10
Focus
16
Strength
12
Mobility
8
Balance
18
Урок 164 ( Lord of the Dance Pose )

1 / 1 асан
asana
01:41
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Lord of the Dance Pose: Video & Guide | Unagrande

Information about asana
Technique of execution

Lord of the Dance Pose: Bend your right knee and hold the inside of your right ankle with your right hand.

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