Dancer Pose

Dancer Pose , or Natarajasana , is a balancing yoga pose that combines strength, flexibility and focus. This position opens the chest and hips , stretches the front of the body, and strengthens the legs , back and shoulders . Dancer Pose requires concentration and is excellent for improving balance and body control.

Correct Form and Technique

To perform Dancer Pose , follow these steps:

  1. Start in Tadasana (Mountain Pose), with your feet together and your weight evenly distributed on both feet.
  2. Bend your right knee and grab your right ankle behind you with your right hand.
  3. Activate your core muscles and focus your gaze forward to maintain your balance.
  4. On the inhale, raise your left arm up to the sky. At the same time, push your right foot back and up, keeping your chest open and shoulders relaxed.
  5. Continue to lift your leg as high as possible, while maintaining your balance. Hold the position for a few breaths.
  6. Switch sides and repeat.

Common Errors

  • Back extension: Avoid overextending the back bend, as this can strain the lower back. Focus on length through the spine rather than deep bending.
  • Locked knees: Make sure to have a slight bend in the standing knee to avoid strain on the joint.
  • Lack of core activation: Without an active core, the balance can become unstable. Remember to tighten your stomach for support.

Modifications and Variants

If you find Dancer Pose challenging, try these modifications:

  • Using a strap: If you can't reach your foot with your hand, use a yoga strap around your ankle to extend your grip.
  • Support with a wall: Practice the position next to a wall for extra support if balance is difficult.
  • Half Dancer Pose: This is a simpler variation where you keep the foot lower and focus more on balance than deep backbend.

Number of Repetitions and Sets

Hold Dancer Pose for 5-10 breaths per side, and repeat 2-3 times . This position can be included towards the end of your practice when the body is warm and ready for deeper stretches.

Breathing technique

  • Breathe in as you prepare and lift your leg.
  • Exhale as you deepen the stretch and find your balance.
  • Keep your breathing calm and controlled throughout the position to maintain stability and focus.
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