Dancer Pose

Natarajasana

Dancer Pose aka Natarajasana is an intermediate-to-advanced standing backbend that opens the chest and shoulders while strengthening the legs and core.

Common Name: Dancer Pose
Sanskrit Name: Natarajasana (not-ah-raj-AHS-anna)
Level: Intermediate, Advanced
Pose Type: Standing, Balancing, Backbend
Target Areas: Legs, Ankles, Spine, Core, Shoulders

Dancer Pose aka Natarajasana is an intermediate-to-advanced standing backbend that opens the chest and shoulders while strengthening the legs and core. It improves balance, flexibility, and focus by combining the balancing and backbending aspects.

Dancer Pose Steps

Nude woman in dancer pose with vista overlook in background

Step 1

Start in Tadasana, Mountain Pose.

Step 2

Shift your weight into your left foot, and start to bend the right leg, reaching the heel towards the glute.

Step 3

Right hand reaches for the inner right foot, ankle, or shin. If you can't reach the foot here, you can wrap a strap around the foot or ankle.

Step 4

Inhale, reach the left arm up towards the sky, palm facing inward.

Step 5

As you exhale, start to press the right foot into the right hand to create lift, and slowly start to lean your torso forward and reach forward with the left hand. Continue pressing the foot into the hand in order to send the foot up towards the ceiling and create balance in the pose.

Step 6

You can stop here with your left arm extended forward at shoulder level, palm facing down, or even facing up with the index finger and thumb in Chin Mudra. Keep the core and standing leg engaged while focusing on a static point out in front of you for balance.

Step 7

If you want to go into the full pose, inhale your left arm back up by the ear.

Step 8

Start to reach for the foot, ankle, shin, or strap, until you are grasping with both hands. Make sure to draw your elbows towards each other, so that they are not splayed out. Breathe deeply.

Modifications

If you can't reach the foot with the hand, wrap a strap around the top of the foot, ankle, or shin.
If you don't feel balanced, simply practice standing with the foot, ankle, or strap of the bent leg in your hand without reaching the body forward. Focus on feeling completely balanced while standing upright before you start to lean the body forward, and only go as far forward as you can depending on your balance and flexibility. Progress will come with practice.
You can also grab the back of a chair with one hand instead of reaching it up or forward for stability and support.