Introduction
What is Full Lord Shiva Pose?
Purna Natarajasana or Full Lord Shiva Pose is a well-known standing backbend and balancing posture. It represents the cosmic dance of Lord Shiva, known as Nataraja. This posture combines strong balance, deep spinal extension and intense flexibility in the shoulders, hips and legs. The body gets into a graceful arch while standing on one leg, holding the raised foot overhead with both hands. Full Natarajasana requires flexibility in the back, openness in the front body, stability and control, while cultivating focus, poise, and inner steadiness
Getting into position
Step 1: Stand upright with legs together, relaxed shoulders, and arms by the sides. Inhale, exhale, and relax.
Step 2: Shift the weight to one leg. Bend the other leg from the knee, lifting the heel toward the buttocks. Reach the same-side hand back and grab the outside of the foot near the toes. Move the hand around the foot and grab the big toe with the thumb and index finger (thumb on outside of big toe, index finger between the big and first toe, and the palm facing up and/or forward).
Step 3: Exhale. While inhaling, arch the back farther, activating the glutes and hamstrings, and lift the foot upward as high as comfortable (turning the elbow first out to the side, then pointing it up). Hold for a few moments to allow the body to adjust.
Step 4: Inhale. While exhaling, arch and bring the foot higher up. Reach the opposite arm above and behind, and grab the foot (both hands holding the foot now). Hold for a few moments to allow the body to adjust. Inhale. While exhaling, arch farther, pulling the foot upward with the arms. Hold with normal breathing for as long as comfortable.
Precautions & Benefits
Benefits of Full Lord Shiva Pose
- Opens the chest, hips, and pelvis.
- Stretches the arms and entire front of the body (toes to throat).
- Strengthens the arms, shoulders, back, glutes, thighs, hamstrings, and calf muscles.
- Strengthens stabilizing muscles around the ankle and knee joints.
- Improves body posture, rounded shoulders, flat feet, digestion, balance, and concentration.
- Improves spinal extension and thoracic mobility.
- Develops advanced balance, neuromuscular coordination, mental focus and body control.
- Stimulates the nervous system and energizes the body.
Preparatory Poses for Full Lord Shiva Pose
- Vrikshasana (Tree Pose)
- Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)
- Hastottanasana (Raised Arms Pose)
- Natarajasana (Lord Shiva Pose)
- Anjaneyasana (Low Lunge Pose)
- Eka Pada Rajakapotasana (One-Legged King Pigeon Pose)
- Ustrasana (Camel Pose)
- Bhujangasana (Cobra Pose)
- Dhanurasana (Bow Pose)
Postural Effects on the Body Systems
Common Mistakes while doing Full Lord Shiva Pose
- Not properly grounding the standing foot, which causes instability.
- Collapsing the lower back instead of distributing the backbend evenly along the spine.
- Forcing the lifted leg too high without having enough flexibility and control.
- Letting the standing knee lock or hyperextend.
- Leaning too far forward and losing alignment instead of lifting upward.
- Holding the breath instead of maintaining smooth and normal breathing.
Contraindications
- Avoid If you have high or low blood pressure, herniated (slipped) disc, abdominal hernia, or chronic/serious back problems.
- Avoid If you have chronic/serious ankle problems.
- Avoid during pregnancy.
- Be careful if you get dizzy easily.
- Be careful if you have neck, shoulder, back, hip, or knee issues.
- Be careful if you have hyperextension in the knee.
Coming out of position
Slightly relax the body. Inhale. While exhaling, carefully release the hands one at a time for balance (opposite hand first) and carefully allow the back leg to come down to the floor under control (without jerking). Stand back into the starting position. Inhale, exhale, and relax. Repeat on the other side.
Purna Natarajasana (Full Lord Shiva Pose) is a powerful posture symbolizing strength, grace, and balance. It requires patience and consistent practice to develop the necessary flexibility and control. With dedicated practice, this pose enhances both physical ability and inner focus. Learn more about the Advance asana as well.
