Natarajasana

Dancer’s Pose

Dancer combines single-leg balance with a modest backbend and a bent rear knee.

Type: Balance & Core
Focus: Balance
Intermediate · 6/10

Practise away from the screen with the Yoga Cards deck.

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How to do this pose

  1. Stand beside a wall, bend one knee and hold the ankle on that side.
  2. Press the foot gently into the hand and let the chest incline forward without twisting the standing knee.
  3. Release the ankle slowly, lower the foot and repeat on the other side.

Before you begin

Skip the ankle hold with knee pain; reduce the backbend for lumbar discomfort.

What you should feel

Leg and back-muscle effort with a mild front-thigh stretch.

Benefits

Practises balance and length through the front of the thigh.

Common mistakes

Pulling the foot forcefully upward or compressing the lower back.

Modifications

Hold a wall and keep the lifted knee low.

Prep Poses

Tree Pose; gentle standing thigh stretch

Follow-Up Poses

Mountain Pose

Related Content

Hold a wall and keep the lifted knee low.