Dancer Pose
Natarajasana honours Shiva as the cosmic dancer. It blends balance, strength and a backbend.
- Level
- Intermediate
- Hold
- 3–5 breaths per side
- Focus
- Balance with backbend
- Steps
- 6 cues · ~1 min
- Kick into the hand
- Reach forward and back equally
Step by step
How to do Dancer Pose
StartStand in Mountain Pose.
- 1
Shift weight into the left foot.
- 2
Bend the right knee and hold the inside of the right foot or ankle with the right hand.
- 3
Extend the left arm forward.
- 4
Press the right foot into the hand and begin to tip forward.
- 5
Lift the right leg behind you, opening the chest.
- 6
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 & common mistakes
Aim for Knee of lifted leg in line with hip; hips level.
Teacher’s cues
- “Kick into the hand”
- “Reach forward and back equally”
Watch out for
Lifted knee swinging out wide; collapsing the standing hip.
Make it yours
Easier, harder, supported
Use a strap; keep upright; hand on wall.
- Full Dancer with both hands overhead
- Strap
- Wall
In a sequence
Where it fits in a flow
BeforeLow Lunge
BeforeTree Pose
BeforeBow Pose
This poseDancer Pose
AfterStanding Forward Fold
Good to know
Questions
Who is Nataraja?
Shiva as Lord of the Dance, whose dance symbolises creation and dissolution.
Inspired by the Nataraja form of Shiva in Indian iconography.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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