Lord of the Dance Yoga Pose

Lord of the Dance Yoga Pose is a standing pose that targets the hamstrings and calves and is ideal for yogis and yoginis at an intermediate level.

sahasrara – the crown chakra
related poses
How To Do Lord of the Dance Yoga Pose
  1. Start in Mountain Pose (Tadasana), standing up straight with your feet together and your arms loose at your sides.
  2. Inhale, shifting all of your weight to your right foot. Bend your left knee and lift your left foot up towards your buttocks.
  3. Reach your left hand back and grasp the outside of your left ankle or foot. Start to lift your left foot up and back — away from your torso until your left thigh is parallel to the ground. Simultaneously reach your right arm forward. If you feel confident you can balance, reach your right arm up towards the sky.
  4. Hold for about 30 seconds. Switch sides and repeat.
  • Breathe deeply through each step.
  • If you have a history of low blood pressure issues, consult a doctor or instructor before attempting this pose.
  • This pose requires a lot of balance and flexibility, so it may take some time, patience and practice to be able to do it correctly.

To avoid thigh cramps, make sure to keep your raised ankle flexed.
If you have trouble balancing, perform this pose with the side of your body that is supporting your weight braced against a wall
If you have trouble holding your foot or ankle, use a strap.

Stretches & Strengthens

All Muscles: Hamstrings, quads, knees, ankles, abs, groins, chest, shoulders, spine

Target Muscles: Shoulders, hamstrings, abs

Health Benefits of Lord of the Dance Yoga Pose
  • Can improve balance.
  • Improves lung capacity.

Sanskrit Name & Meaning

Sanskrit Name & Meaning



nata: dancer, actor, curved
raja: king, chief
asana: posture

History & Mythology

History & Mythology

Nataraja (or King of the Dance) is the name of a particular incarnation of the supreme Hindu god Shiva. As Nataraja, Shiva performs a divine cosmic dance that destroys the universe so the god Brahma can begin the process of creating the world.
We are constantly researching to find more information about the history and mythology behind each pose. If you have any further information, we’d love to hear from you.