Dancer Pose

Naṭarājāsana

Dancer Pose
⇄ both sides
CategoryBalances TypeMixed LevelIntermediate Hold20 sec MusclesLegs, Chest, Shoulders, Back BreathingCalm breathing, chest open

Dancer Pose, or Natarajasana, is a one-legged balance with a backbend: one hand holds the foot of your bent leg behind you while the other arm reaches forward. The name refers to Nataraja, Shiva in his form as the king of dance.

It's an intermediate pose in the app, practiced on both sides; it's part of the Balance & Focus sequence along with other standing balances.

How to do it

  1. EnterShift your weight onto one leg. Bend your other knee and hold that foot or ankle behind you with the hand on the same side. Reach your other arm forward and up.
  2. HoldPress your foot into your palm, letting your knee move back and your chest open. Keep your gaze on a point in front of you. Your torso tilts forward only as much as your leg rises.
  3. ExitGently release your foot and return your leg to the floor.
More detail

Dancer needs three things: a steady standing leg, supple fronts of the thighs and open shoulders. Start with Half Dancer Pose, where your torso stays almost upright. Stand facing a wall about an arm's length away and press your palm into it, so balance doesn't distract you from working on the backbend.

If your foot keeps slipping out of your grip, loop a strap over the top of it. Keep a micro-bend in your standing knee and your pelvis square, without turning it toward the lifted leg.

Benefits

Combines balance, a chest opener, and a thigh stretch.

The pose trains balance and concentration, stretches the front of your thigh and your chest, and strengthens your standing leg. As a counterpose the app pairs it with Standing Forward Fold, which gently rounds your back after the backbend.

Cautions

  • Shoulder and lower back injuries

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Common mistakes

  • Pulling your foot up with your hand. The hand only holds; the lift comes from your leg pressing back into it.
  • Letting the knee of your lifted leg swing out to the side. Point it straight back.
  • Tipping your torso down before your leg has risen.
  • A restless gaze. Fix your eyes on one point on the floor or the wall.

Modifications & variations

Half Dancer Pose Half Dancer Pose Intermediate

Counterpose

Standing Forward Fold Standing Forward Fold Beginner

Where it appears

Similar poses

Eagle Pose Eagle Pose Intermediate Warrior III Warrior III Intermediate Extended Hand-to-Big-Toe Pose Extended Hand-to-Big-Toe Pose Intermediate Half Moon Pose Half Moon Pose Intermediate Extended Hand-to-Big-Toe Pose (Side) Extended Hand-to-Big-Toe Pose (Side) Intermediate Half Lotus Tree Pose Half Lotus Tree Pose Intermediate

Questions

What if I keep losing my balance? Work at a wall or hold the back of a chair. Tree Pose, which comes early in the same sequence, is great for building stability on one leg.

Who shouldn't do Dancer Pose? The app lists shoulder and lower back injuries as contraindications. If the backbend nags at your back, stay with Half Dancer.

How long should I hold Dancer? Natarajasana's card in the app suggests 20 seconds, and the sequence allots 40. Steady breathing and a still gaze count for more than duration.

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