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Dancer | Natarajasana
Dancer pose develops poise, balance and coordination. It strengthens the leg muscles and arches of feet. It opens the chest and shoulders, tones the spine and increases lung capacity.
Sanskrit: Natarajasana
Drishti: straight ahead at fingertips
Counterpose: forward fold
Materials
- yoga mat
- yoga strap (optional)
Instructions
- Start in tadasana. Bend your left leg and hold the inside of your foot.
- Inhale and extend your right arm up.
- Exhale and take your right leg back. Bend just a little forward at your hip joint while keeping the spine straight and hips level.
- Inhale to prepare. Exhale and bend at your hips to bring torso as parallel to the ground as possible while simultaneously kicking up the back leg.
- Hold for several breaths. Release slowly and repeat on the other side.
Notes
Modification: For a gentle variation, use a strap to hold your foot. For a deeper stretch, see if you can straighten the back leg as high up toward the sky.
Preparatory poses: tree, warrior 2, warrior 3, tiger pose
Follow-up poses: warrior 2, half moon, downward dog