Standing & Seated Balances Eka pada family
Natarajasana
Lord of the dance pose
Taken from a pose of the classical dance Bharatanatyam, depicted in the statues of the Nataraja temple.
FamilyStanding & Seated Balances
LevelIntermediate (YCB Level 2)
AwarenessFirst on the balance, then on the breath and Ajna chakra
Technique
- Stand with the feet together and fix the gaze on a point at eye level.
- Bend the right knee and hold the ankle or big toe with the right hand behind the body.
- Once balanced, inhale and slowly raise and stretch the right leg as high as possible, directly behind the body, hips square.
- Reach up and forward with the left arm in gyan mudra; gaze at the left hand and breathe normally.
- In the final position the hand holding the foot is higher than the shoulder, the left hand at eye level, the spine curved.
- Slowly lower the leg and rest.
Awareness
First on the balance, then on the breath and Ajna chakra.
What it gives
- Balancing for the nervous system.
- Develops body control and mental concentration.
- Makes the legs supple.
Precautions
No specific precaution in the handbook. Practise progressively, never force, and learn intermediate postures with a teacher first.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.