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.


  • 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.


  • 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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