Dancer Pose (Natarajasana)
Category: Standing / Balance / Backbend
Difficulty: Intermediate
Sanskrit/Pronunciation: Natarajasana (nah-tah-rah-JAHS-uh-nuh)
Main Focus: Balance, Legs, Hips, Chest, Shoulders
Props: Yoga Belt, Yoga Chair, Wall
Dancer Pose (Natarajasana) is a standing balance that combines strength, flexibility and focus while opening the chest, shoulders and front of the hips. Practised by balancing on one leg while lifting the opposite foot behind the body, the pose creates a gentle backbend as the chest reaches forward and the lifted leg extends back and up. Dancer Pose helps develop balance and stability while strengthening the standing leg and creating length through the front body. A yoga belt can be looped around the lifted foot to bridge the distance between the hand and foot, while a chair or wall can provide additional support for balance.
- Begin in Mountain Pose, grounding evenly through both feet.
- Shift your weight into the left foot and bend the right knee, bringing the heel towards the buttock.
- Reach both arms overhead and bend the elbows, bringing the hands back towards the lifted right foot.
- Take hold of the right foot with both hands, keeping the elbows pointing upwards.
- Press the foot into the hands as you begin to lift the leg up and away from the body.
- Lift through the chest and gently extend through the spine, maintaining strength and stability through the standing leg.
- Keep the hips as level as possible and gaze softly forward or slightly upward.
- Hold for 5–8 breaths, then gently release the foot, return to Mountain Pose and repeat on the other side.
- Stretches chest, shoulders, quads, and hip flexors
- Strengthens legs, core, and back muscles
- Improves balance, focus, and coordination
- Opens the heart and encourages graceful movement
- Use a strap around the back foot if reaching with the hand is challenging
- Practise near a wall for support with the free hand
- Keep the torso more upright for a gentler variation
- Avoid deep backbending if recovering from shoulder, knee, or lower back injuries
Using a yoga belt around the lifted foot in Dancer Pose helps you reach the leg without straining the shoulder or lower back. The belt creates extra length, making it easier to lift the chest and maintain balance while gradually deepening the backbend. This variation supports better alignment, improves stability, and allows you to build flexibility and control in a safe, steady way.
Props to Support Dancer Pose (Natarajasana)
Props can make Dancer Pose more accessible by supporting balance and bridging the distance between the hands and lifted foot. A yoga belt looped around the back foot can extend the reach and create more space through the shoulders, while a wall or yoga chair can provide additional stability as you develop balance and confidence in the pose.
