Nataraja is the Hindu god Shiva in his dancing form. Nata can be translated as dancer, and Raja means king.
Nataraja represents the source of all movement in the cosmos and the triumph of the spiritual over the material. This is the ultimate symbol of cosmic energy.
Shiva danced to create the universe. His doomsday dance has the capacity to dissolve the universe at the end of an eon.
Often, he is depicted with four arms, and his image is full of symbols that speak to deeper meanings.
- The flaming arch around Nataraja is representative of cosmic energy and the pain, suffering, and illusions of the universe. It symbolizes the cycle of life, epitomized by the fire of creation and destruction. At the same time, the inner edge of the halo is symbolic of the ocean.
- The crescent moon on Nataraja’s head symbolizes the union of the soul and ultimate reality.
- The serpent around Nataraja’s waist represents moving from one state or body to another.
- The flame in Nataraja’s left hand represents the destruction and dissolution of the universe. It can be interpreted as removing worldy illusions from our minds—-those that cause suffering.
- Nataraja’s right hand holds a small drum (Damaru), representing Om, the sound of the creation of the universe.
- Nataraja's right anterior hand is in the abhaya mudra, described as the “fear-not” gesture, with his palm outward and fingers up.
And if you look carefully, you might see that he is dancing on a dwarf. The dwarf is sometimes Apasmara, which means forgetfulness or heedlessness in Sanskrit. He symbolizes human ignorance and the ego.
The Story of Nataraja and Apasmara
According to myth, Apasmara was rewarded for his devotion to the Gods with the power to cause seizures and epilepsy.

Unfortunately, he caused so much daily chaos that people became forgetful and behaved differently, including Goddess Parvathi, Lord Shiva’s wife.
When the extent of Apasmara’s meddling came to Lord Shiva’s attention, he made a plan to restore the earth’s balance and harmony.
Because Apasmara’s death would cause further chaos on earth, Lord Shiva took the form of Nataraja and performed the tandava dance to crush Apasmara underfoot for all eternity.
When we consider that Apasmara represents the ego, we can draw great inspiration from this image of Shiva dancing and crushing the ego underfoot.
How Can Nataraja Inspire Our Yoga Practice
There are many symbols and references in the image of Nataraja and plenty of ways for us to draw inspiration from this mythological incarnation.
Its themes of life and death, creation and destruction, remind us of the cycle of life. Life and yoga are full of new beginnings. Change is an inevitable part of life and your yoga practice.
Apasmara could be viewed as the difficulties and challenges that you face during your yoga practice and in daily life off the mat. Like Shiva, we may not be able to put an end to these hardships, but we can learn to overcome and transcend them.
The main takeaway from Nataraja may be the illusory nature of material reality and the idea that we can reach a higher state of existence by focusing on our spirit and our connection to nature and/or the divine.
How to Do Natarajasana
This standing balance and backbend requires strength and flexibility. Check out natarajasana classes on DYWM that will help you prepare and condition your body to avoid injury and get the most from this challenging pose.
If and when you feel ready, here’s how to do natarajasana.
- Start with your feet about hip distance apart.
- Place your hands on your hips.
- Raise your left knee.
- Release your left hand and let it drop down.
- Take hold of your left ankle.
- Drop your left knee.
- Push your pubic bone forward.
- Pause here for stability, strength, and the stretch in your left quad.
- Adjust your grip (if necessary) to your outer or inner ankle according to your preference.
- Release your right arm from your hip, palm up.
- Push your left foot back at the same time as leaning forward, using the same force, achieving balance between the two directions; remember to hinge at the hips.
- Pause where necessary and focus on your core for stability
- Focus on your standing foot
- Lift your left foot toward the sky
- Push down with your standing foot
- Reach your right arm forward
To go further:
- Lift your right hand and raise your heart.
- Your right arm then comes up and over your head, reaching back toward your left arm.
- Change your left hand’s grip so it holds the toes.
- Your right hand now grabs the left arm or wrist.
- Go higher.
- Breathe.
To end:
- Release your ankle gently without whiplashing your foot.
- Reach both arms forward.
- Place your hands on your hips.
- Lift your left knee in front of you.
- Then return to standing on both feet.
Tips to Improve Your Natarajasana
- This is a challenging pose that demands strength, flexibility, and focus. Pause often to maintain your awareness and build strength.
- When you have hold of your ankle and you are leaning forward, remember to push down with your standing leg and push forward with your reaching arm, at the same time as raising your leg. Harmony between these three directions and a strong core will help your stability.
Natarajasana on DYWM
DYWM has great classes on natarajasana.
An excellent approach to dancer’s pose is to take it slowly and partake in Fiji’s four-part series, incorporating:
Balances and Binds—A fun class that challenges your balance, flexibility, and strength.
Supple Spine and Shoulders—This class gets deeper into shoulder flexibility and mobility. It will also help you release your back muscles, which could otherwise restrict the movement of your shoulders and upper spine.
Workshop—In this premium class, Fiji will take you through a warming vinyasa flow that helps ready your spine, shoulders, hips, hip flexors, and legs for dancer’s pose and provides you with a deeper understanding of the pose.
Playful Dancer’s Flow—It’s time; Fiji ends the four-part series on dancer’s pose with a premium installment that helps you move your leg back, establish the required range of motion in your shoulders, and move into a backbend while balancing on one foot.
You can explore several variations of natarajasana with Fiji in Dancer’s Pose. She will take you through progressively more difficult poses, finishing with the full expression of natarajasana.
Finally, let Shivani guide you through Dance of the Divine, an invigorating flow that culminates in natarajasana. She uses a strap (you can use a tie or belt, for example) to make this pose more accessible.
Physical, Mental, and Spiritual Growth Through Natarajasana
Nataraja stands out with his beauty, power, and opposing themes of creation and destruction. Thinking about him can enrich our yoga practice because it reminds us that:
- Change is inevitable, and we can make progress with continued, dedicated yoga practice.
- We can overcome challenges and rise above difficulties, even if we cannot eradicate our hardships entirely.
- Overcoming the limitations of the ego can unlock greater creativity and personal growth.
- We can move toward a clearer vision of the world and ourselves by nurturing our connection to nature and the spiritual.
The lord of the dance, therefore, is a particularly inspirational figure that can help us through hard times, on and off the mat. And natarajasana can help us change in ways that make us stronger, more connected, and more at peace.
Integrating yoga into your daily routine is about creating space for yourself amid the busyness of life. It's not about the length or intensity of your practice but about the consistency and your presence during practice and in the rest of your life. By following these steps, you can bring the essence of yoga into every day, enriching your life with all that this ancient practice has to offer us.