Dancer Pose
Natarajasana honours Shiva as the cosmic dancer. It blends balance, strength and a backbend.
- Level
- Intermediate
- Family
- Balance
- Hold
- 3–5 breaths per side
- Works
- Quads, hip flexors, chest, shoulders
- Kick into the hand
- Reach forward and back equally
Step by step
How to do Dancer Pose
Begin Stand in Mountain Pose.
- 01
Shift weight into the left foot.
- 02
Bend the right knee and hold the inside of the right foot or ankle with the right hand.
- 03
Extend the left arm forward.
- 04
Press the right foot into the hand and begin to tip forward.
- 05
Lift the right leg behind you, opening the chest.
- 06
Keep the hips square and the standing leg strong.
- ↩
Coming out. Return upright, release the foot and switch sides.
Breath
Smooth, steady breathing.
Focus
Balance with backbend
Why practise it
Improves balance, opens chest and hip flexors, strengthens legs.
Alignment & cues
Knee of lifted leg in line with hip; hips level.
Teacher’s cues
- “Kick into the hand”
- “Reach forward and back equally”
Common mistakes
Lifted knee swinging out wide; collapsing the standing hip.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Use a strap; keep upright; hand on wall.
Variations
- Full Dancer with both hands overhead
Props
- Strap
- Wall
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Use a wall for balance; avoid with lower-back injury.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Inspired by the Nataraja form of Shiva in Indian iconography.
Questions
Who is Nataraja?
Shiva as Lord of the Dance, whose dance symbolises creation and dissolution.
