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Dancer's Pose

Natarajasana

Dancer's Pose

What is Dancer's Pose?

Dancer's pose, or natarajasana in Sanskrit, is a standing balancing posture that builds both strength and flexibility. It's most commonly practiced in vinyasa classes. Standing on one foot, the yogi clasps the other foot behind them in a bow shape.

Instructions

  • From standing, exhale and lift the right foot near the buttocks. Clasp the ankle with the right hand.
  • Inhale and reach the left arm forward.
  • Exhale and stretch the right leg up and back, lifting the toes as high as is comfortable.
  • Breathe while balancing in the pose.

Cautions

  • Avoid if there is ankle or low back injury

Benefits of Dancer's Pose

  • Opens the chest and lungs
  • Improve balance
  • Improves focus and concentration
  • Strengthens the legs
  • Opens the hips

Dancer's Pose Details

Sanskrit Name
Natarajasana
Pronunciation
nah-tar-AH-JAH-sah-nah
Pose Level
Intermediate
Drishti
Nasagre (Tip of the nose)
Pose Type
Backbends, Balancing, Chest Openers, Hip Openers, Standing Poses
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