How to Do the Dancer’s Pose in Yoga

Here you can get information about How to Do the Dancer’s Pose in Yoga. Dancer’s Pose, natarajasana, is an elegant position that’s great for stretching and balance.

To perform the yoga pose, you’ll hold one ankle and pull it back behind you while you extend your other arm call at the front of your torso. As you hold the pose, you’ll stretch your shoulders and thighs while your chest expands. This pose can assist you feel revitalized while improving your balance.

Table of Contents

Step-by-Step Instructions

Begin by standing tall in Mountain Pose (Tadasana) with your weight equally distributed in both feet.

  • Shift your weight onto the proper foot. Bend your left knee to lift your left foot off the ground. Keep your left knee hugging toward your midline throughout this pose.
  • Grasp the instep of your left foot with your left. Your thumb is resting on the and of your foot and pointing within the direction of your toes.
  • Lift your right arm straight up to the ceiling.
  • Lift your left leg behind you as you bring your torso forward as a counterbalance. Remember that your left knee shouldn’t splay, bent to the side. Your right arm also will move forward.
  • Kick your left foot strongly into your left to lift the leg higher and deepen the backbend. Keep your left toes active.
  • Fix your gaze (Drishti) on something that does not move in order that you don’t lose the balance.
  • Hold 5 to 10 breaths.
  • Keep kicking your left foot into your left to rise, copy. Lower your left leg back in line together with your right. Repeat the pose on the other side.

Beginners’ tips

  • If your balance isn’t great, you’ll try doing this pose near a wall
  • to assist you get into the complete expression of the pose, you’ll use a belt. Loop the belt around your left foot. Confirm the strap comes over your shoulder from the rear. Then walk you’re handily the belt, elbows pointing to the ceiling, hands behind the rear, slowly lifting the foot.


  • Strengthens the feet, ankles, legs, core, back and arms.
  • Opens the front of the body, the chest, abdomen, hip flexors and therefore the shoulders.
  • Improves balance and concentration.

Common Mistakes

You need an honest base for King Dancer, so make certain to spread your toes on your supporting foot. Your knee should be slightly soft, not locked, hyperextended, or overly bent. You ought to engage your quadriceps (the muscles at the front of the thigh) to stay your supporting knee soft.

Keep your hips square and knees aligned with the hips, so you do not have a rotation that Mars the alignment.

Modifications and Variations

Take this pose step by step, stopping along the way whenever necessary. As you progress, make adjustments to advance yourself.

Need a Modification?

  • Position yourself near a wall, so you’ll reach out together with your hand for balance if you would like to.
  • If you’ve got difficulty bringing your lower leg up or reaching it, you’ll use a strap to help you.

Up for a Challenge?

When you feel very comfortable with the pose as described above, start to figure on the subsequent variations:

  • Work your left foot into the crook of your left elbow. Lift your right arm up and behind your back to bind together with your left. This is often almost sort of standing version of Mermaid Pose.
  • Shift your grasp on your left foot in order that your left elbow is pointing up toward the ceiling. The left grabs the surface of the foot, and therefore the right hand comes up and behind to grab the outside (big toe side) of an equivalent foot. This needs coming into a deeper backbend.
  • Once you’ve got hold of your left foot with the left from above, move your right arm into a parallel position and take hold of an equivalent raised foot. The position of your arms and foot are almost like that of Full Pigeon. If you cannot quite reach your foot with both hands overhead, loop a strap round the foot to assist to bridge the gap.
  • Balance and deepen the backbend by kicking the foot into the bound hands and lifting the chest.


  • If you want to ascertain how your pose looks, do the dancer’s pose ahead of a large mirror or ask a lover to require your picture. Having the ability to ascertain yourself do the pose can allow you to know if you would like to form adjustments.


  • Stop doing the pose if it feels painful, or you’re worried you’ll injure yourself.
How to Do the Dancer’s Pose in Yoga

Leave a Reply

Scroll to top