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.
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