Dancer’s Pose, or Natarajasana in Sanskrit, opens the heart while stretching the chest, shoulders, and inner thigh muscles. It’s great for flexing the spine and hips. Seen as a graceful yoga pose, Dancer’s Pose teaches practitioners to find harmony between strength and elegance. A yoga strap can be used as a modification.
How do you do Dancer's Pose?
Step 1.
Begin standing at the top of your mat with hands on your hips for balance.
Step 2.
Shift your weight into the left foot as you bend the right knee, kicking your right heel toward your glutes.
Step 3.
Reach for the inside of your right foot or ankle with your right hand, keeping your right knee pointing down, hips squared towards the front of your mat.
Step 4.
Keeping your core engaged to maintain balance, slowly kick your right foot into your hand with resistance as you extend at the hips to reach your right thigh back and up.
Step 5.
Simultaneously lift your chest and draw your shoulder blades down your back, extending your left arm forward or up towards the ceiling.
Step 6.
With a steady gaze, continue to breathe and deepen the backbend, activating the standing leg and glutes to help extend your spine.
Step 7.
To exit, release your right foot back down to the mat.
Benefits of Dancer's Pose
Strengthens the stabilizing muscles of the standing leg, core, and spine
Stretches and deepens the flexibility in the legs, shoulders, and spine
Opens the front body, stretching the chest, shoulders, and hip flexors
improves balance, stability, and concentration
Variations of Dancer's Pose
Use a strap to wrap about your right foot to help create resistance
Use a wall or chair for balance and support
King Bow - reach for the back foot with both hands and gaze up; can attempt to touch toes to back of head.
Other Yoga Poses to Try
- 07Oct
Happy Baby
Happy Baby, or Ananda Balasana in Sanskrit, is a playful, restorative yoga pose that encourages gentle stretching and relaxation. This posture targets the inner thighs, hips, and lower back, helping to release tension and create a sense of openness throughout
- 02Jul
Low Lunge Twist
The Low Lunge Twist, or Parivrtta Anjaneyasana in Sanskrit, combines the grounding qualities of a lunge with the detoxifying benefits of a twist. This yoga pose engages the lower body, while the twisting motion stimulates the digestive organs and promotes
- 21Nov
One-Legged Mountain
One-Legged Mountain Pose, or Eka Pada Tadasana in Sanskrit, is a balancing yoga posture oftentimes used as a preparatory pose for advanced balances. It requires physical and mental effort to remain steady, with one leg firmly grounded and the other
- 10Sep
Reverse Triangle
Reverse Triangle, or Parivrtta Trikonasana in Sanskrit, is a standing yoga pose that involves a deep twist through the spine, which can help with detoxification and circulation. This pose stretches and strengthens the legs, hips, and chest while enhancing mobility
- 06Feb
Revolved Standing Hand to Big Toe Pose
Revolved Standing Hand to Big Toe Pose, or Parivrtta Utthita Hasta Padangusthasana in Sanskrit, is a challenging balancing posture that combines flexibility, strength, and deep spinal rotation. This standing yoga pose engages the core, legs, and stabilizing muscles to maintain
- 09Jul
Revolved Triangle
Revolved Triangle, or Parivrtta Trikonasana in Sanskrit, is a standing yoga posture that deeply stretches and opens the muscles of the legs, hips, and spine. This twisting motion is beneficial for stimulating the abdominal organs, aiding in detoxification and digestion.
- 02Oct
Half Chair Pose
The half chair pose, or Ardha Utkatasana in Sanskrit, is a challenging yoga pose that requires both strength and endurance. With one leg flexed and crossed over the standing leg, the practitioner must engage the thighs and glutes while activating
- 21Apr
Reverse Plank
Reverse Plank, also known as Purvottanasana in Sanskrit, emphasizes strength, openness, and balance. This yoga pose engages the posterior chain, including the glutes, hamstrings, and back muscles, while also providing a deep stretch across the chest, shoulders, and front body.
