Yoga Posture of the Month – Dancer pose

Yoga Posture of the Month – Dancer pose

Natarajasana – Dancer pose

Natarajasana is a beautiful combination of strength, flexibility, balance and meditation


1. From Tadasana, bring your gaze to a non-moving point (drishti) and shift your weight to your right foot.

2. Lift your left foot off the mat, bending the knee and clasp your left hand around the left inner ankle. Engage the right arm and extend forward.

3. Begin to press the left foot into your left hand and simultaneously lean your torso slightly forward. Keep your chest lifted and continue reaching your right hand’s fingertips up toward the ceiling.

4. Try to square the hips and keep your left knee in line with your body rather than opening out to the left side. At the same time, press your tailbone toward the floor to avoid compressing your lower back..

5. Hold for five breaths. To release, gently return to your starting position. Repeat the pose on the opposite side.


  • Balance can be difficult in this posture. Rest the free hand against a wall to help you stay stable.
  • If you can’t hold onto the ankle with your hand, use a strap around the top of your foot, then bend your knee and come into the pose.


  • Stretches the entire front of the body, while strengthening the back muscles, which improves posture.
  • Develops greater flexibility in your spine, shoulders, and hamstrings.
  • Improves balance
  • Strengthens the legs and ankles
  • Stretches the shoulders and chest
  • Stretches the thighs, groins and abdomen
  • Builds full-body strength, flexibility and coordination.


  • Always work within your own range of limits and abilities.
  • Do not practice this pose if you have a recent or chronic ankle or low back injury.
  • Avoid this pose if you are experiencing low blood pressure, dizziness, migraines, or insomnia.

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