Dancer Pose in Yoga: How to Do Natarajasana

From the very first time I did Dancer Pose in yoga, also known as Natarajasana, I fell in love. It’s a challenging balance posture in yoga that is graceful and, well, sort of makes you feel like you’re as poised as a ballerina when you’re able to hold it.

Dancer Pose lands at number three for my all-time favorite yoga poses (number one is Supine Spinal Twist and number two is Pigeon Pose). I feel like I always have somewhere new to try to go with Dancer Pose, even though I’ve been practicing it for 13+ years now.

While it can be a little intimidating, here’s how to work your way into Dancer Pose and, perhaps, one day encounter its fullest expression.

Always consult your physician before beginning any yoga practice.

How to Do Dancer Pose in Yoga

Dancer Pose works so many areas of the body, but one of the most prominent ones is the mind. It requires sharp focus in order to breathe into the pose and maintain balance. Here’s how I typically cue students to come into Dancer Pose.

1. Starting in Mountain Pose, extend your right arm out to the side, bent at the elbow, as if you were serving a tray of food.
2. Lift your right leg, bend at the knee, and catch your foot in your hand, with the thumb on the inside, fingers on the outside.
3. Raise your left arm straight up, with the palm facing the front of your mat. You have the option to stay here if you are a yoga beginner or want to work on basic balance.
4. Start to tilt forward, reaching your left arm forward, as you kick your right foot back into your hand.
5. To come out of the pose, slowly come back to an upright position. Release the grip on the foot. Switch sides.

Tips for Dancer Pose

As you move into Dancer Pose, try to keep the following tips in mind to fully realize the pose.

1. As you come into the pose, if you were looking into a mirror, your back shoulder would start to disappear from your line of sight.
2. Kick and reach with equal and opposite energy, forming your body into almost a bow and arrow type formation.
3. Try to keep the hip of the raised leg pointed square to the ground, rather than opening up out to the side.
4. Use a Drishti technique, by finding an unmoving spot to focus on, so it’s easier to breathe, focus and become still.

When I trained on Dancer Pose almost daily at my old studio, our instructors would often encourage us to reach the toes overhead. Doing so and maintaining stillness and stability is something I continue to work on. Every little bit takes you somewhere further.

Benefits of Dancer Pose in Yoga

Dancer Pose combines the benefits of a backbend with the practice of focusing and balancing. According to the “Yoga Toolbox”, Natarajasana balances the following systems:

• Endocrine
• Immune
• Muscular
• Nervous
• Reproductive
• Respiratory
• Skeletal

The “Yoga Toolbox” reports Dancer Pose also:

• Activates the quadriceps muscles and the psoas, which is the lower back muscle that connects the lumbar spine with the femur
• Opens up the hip
• Supports abdominal and pelvic organ health, especially the kidneys, adrenal glands and reproductive organs

Plus, Dancer Pose is fun! The “Yoga Toolbox” states Dancer Pose “cultivates grace, poise and balance” and “teaches us to dance through life lightly with an open heart”.

Remember these benefits if you fall out of Dancer Pose. Keep your heart open, and get right back into the pose – no worries.

Dancer Pose Modifications

Because Dancer Pose can pose some challenges for those with balance and/or mobility issues, it may be helpful to use props to stay steady while attempting Dancer Pose. You can place the forward hand on a chair or a wall to stay on your feet.

Another prop to consider using in Dancer Pose is a strap. If you’re having difficulty holding on to your foot and drawing it away from you as you tilt forward, you can use a strap to grab onto the foot.

Remember: always consult your physician before beginning a yoga practice or attempting a pose such as Dancer Pose.

What’s Your Favorite Yoga Pose?

I want to hear from you! What’s your favorite pose to do in a yoga practice? What do you love about it? Share your thoughts in the comments.

Read more deep dives on yoga poses:

• Mountain Pose (Tadasana)
• Pigeon Pose (Eka Pada Rajakapotasana)
• Supine Spinal Twist (Supta Matsyendrasana)
• Savasana (Corpse Pose)
• Side Body Stretches

Is there a pose you’d like me to do a yoga blog post on next? Leave a comment for this yoga in Alexandria, VA blog.