How to Do Natarajasana the Dancer Pose

How to Do the Dancer Pose

The Dancer Pose

The Dancer Pose takes its name and inspiration from the Hindu god Shiva’s divine jig. This Pose strengthens the spine, shoulders, buttocks, and groins. In addition, it is excellent to flex and strengthen the hamstrings and calves.

The dancer’s pose strengthens the spine, shoulders, glutes, and groin. In addition, it is excellent for flexing and strengthening the hamstrings and calves.

If you want to tone your abdomen, the dancer’s posture is ideal. In short, this position allows improving body position, balance, and resistance, in addition to calming the brain.

  • The Dancer Pose will help you stretch the shoulders, chest, thighs, groin, and abdomen. It will Strengthen the legs and ankles. Lastly, it will improve your balance.

The Dancer Pose Step by Step

The Dancer Pose Step by Step

  • Start standing in Tadasana.
  • Look forward and stare at one point.
  • Breathe deeply and center the mind.
  • Bend the right leg back and grab the right foot with the right hand.
  • With the right arm, gently lift the right foot.
  • Raise the left arm and stretch it forward.
  • Raise your right foot a bit more to reduce the inclination of your body.
  • Breathe evenly and hold for 20 to 30 seconds.
  • Exhale and lower your arms and leg.
  • Repeat standing on the right leg.

Dancer Pose Benefits

  • Helps stretch the abdomen and groin area
  • Expands of the rib cage, promoting better breathing
  • Strengthens the nervous system
  • Works the sense of balance, helping to improve your balance
  • Strengthens legs and ankles
  • Chest and shoulder opening


  • It is not recommended for those who suffer problems with low blood pressure or high blood pressure. Neither for those who have frequent headache problems.
  • You need to work on your balance on one leg to fully do this pose.
  • Be very patient, it doesn’t matter if you can’t stretch your leg in the air very far at first, or if you can’t keep your balance for long. Working with one hand on the wall can help us improve it.
  • Don’t forget to practice with both legs! There is always a leg with which we balance better, or in which we have more flexibility, but we must be aware that we must work both sides of the body in a balanced way to avoid compensations.
  • Make sure that your torso is erect must look forward, and not towards the ground.

Recommended Yoga Poses:

Go Back to the Main Yoga Page

Follow our Social Media!