Dancer Pose



In Sanskrit, “nata” means actor or dancer, “raja” means king and “asana” means yoga pose.


How to: Dancer Pose

Begin with Tadasana or the Mountain Pose. While inhaling, transfer your body weight on to the right foot and raise your left heel towards the left buttock by bending the knee. Make sure that your standing leg is vertical and firm.

Your torso should be upright at this moment. Now reach for the inside of your left ankle with your left hand. Try to elongate your tailbone towards the ground. You may also try to reach the raised ankle with your right hand around your back to make the pose more challenging.

Once you are firmly holding the inside of the ankle with your left hand, raise your right hand and make it align with the ground below. Slowly raise it more, so that it is inclined to your vertical torso. As you breathe deeply, try to extend this hand and also maintain your balance.

Remain in this position from 20 to 30 seconds. Gracefully exit by exhaling and gradually releasing the ankle from your left hand’s grasp. Return to Tadasana and repeat the above procedure for alternate leg.


Benefits of Dancer Pose

Following are the important benefits of the Dancer Pose, which are assured when you practice this yoga pose consistently:

  • Provides strength to the ankles and legs.
  • Stretches the groins, shoulders, thighs, chest and abdomen.
  • Enhances overall body stability and sense of balance.
  • Calms the mind by relieving from tension, anxiety and depression.

For newcomers to yoga, Natarajasana is a beneficial yoga pose which provides strength to numerous body parts like the thighs, knees, ankles, abdomen, pelvis, groins, chest, shoulders and spine. If you are new to this yoga pose, you might feel some slight muscle cramping in your hamstrings while raising your leg. So be careful, and do not forget to keep your lifted foot’s ankle flexed.

For advanced yoga students, the Dancer Pose is quite beneficial in enhancing the overall balance of the body. You may deepen the pose by ending the pose by transforming your position into a Ardha Uttanasana. This will give a more challenging bend to your spine.

Avoid this yoga pose, or first take approval of your yoga teacher, in case you suffer from the following conditions or ailments:

  • Low blood pressure
  • Back or spine serious injury

Feel like a king as you master the Dancer Pose.