Dancer Pose - Natarajasana

Dancer Pose brings a nice challenge for your balance. It is a back bending posture that stretches the whole front side of your body. Gently work toward getting your lifted foot and upper back closer to each other.

  • Start in Mountain Pose.

  • Find balance on your right foot, spreading the toes and distributing your weight evenly on all four corners of your foot.

  • Bend your left knee, bring your left foot toward your left buttock and grab your ankle or foot: Rotating your left arm externally, place your left hand on the inside of your foot, palm facing outward.

  • Inhale, lift your right hand up toward the ceiling, lengthening the spine.

  • Dancer Pose

  • Exhale, hinge at the hips, reaching forward with your right hand and lifting your left hand and foot.

  • Dancer Pose

  • Press your foot against your hand as it raises up some more, keeping your knee and hip from opening to the side.

  • Posture tip

    Keep length in your spine, especially in your lower back. Avoid letting the vertebras compress with each other.

  • To come out of the pose, bring your torso back to a vertical position.

  • Release your foot down to Tadasana.

Variation - Using a Belt

Try practicing Dancer Pose with a belt. In this variation, practice gradually sliding your hand down the belt and toward your foot.

Dancer Pose

The steps are the same as described above, other than the preparation for the belt. Wrap the belt around your foot and flex the toes or foot to keep the belt from sliding out. Then put the belt around your shoulder and behind your back, with your elbow pointing up.

You can also try this asana holding the belt with both hands, both elbows pointing up. Gradually slide your hands down toward your foot.

Main Target / Benefits
  • Improves balance.

  • Improves concentration.

  • Strengthens feet, ankles and legs.

  • Stretches the front of the thighs, hip and lower abdomen.

  • Improves lower back flexibility.

  • Opens the shoulders when practicing the variation with a belt.

Caution / Recommendation
  • Practice with your hand on a wall if balance is a concern.