Dancer Pose II - Natarajasana II


Dancer Pose II also known as Natarajasana II, is an intermediate to advanced yoga posture that requires balance, flexibility, and strength. This pose is a variation of the traditional Dancer Pose, and it adds an extra challenge by requiring you to reach your hand to the ground while balancing on one leg.
This pose offers many benefits for the body, including stretching the hips, thighs, and chest while strengthening the legs, ankles, and core. It also improves balance, coordination, and focus, as well as helps to open the heart and stimulate the third eye chakra.
Overall, Dancer Pose with the hand to the ground is a beautiful and challenging posture that can offer many physical, mental, and spiritual benefits. With practice and patience, you can develop the strength, flexibility, and balance needed to master this pose and experience its many rewards.

Step-by-Step Instructions

Step 1
Commence by assuming Tadasana or Mountain Pose, maintaining an upright posture with your feet spaced hip-width apart and your arms hanging naturally at your sides.
Step 2
Transfer your body's weight onto your right foot while lifting your left foot off the ground.
Step 3
Bend your left knee and use your left hand to reach behind and grip the inside of your left foot or ankle.
Step 4
While still holding onto your left foot, gradually elevate your left leg backward, extending it upward.
Step 5
In tandem, extend your right arm forward, ensuring it remains parallel to the ground.
Step 6
Initiate a forward hinge from your hips, gradually lowering your right hand to the ground in front of you.
Step 7
Continue raising your left leg and extending your right arm forward until your left leg and torso become parallel to the ground, and your right hand touches the ground.
Step 8
Maintain this pose for a few breaths, then release and repeat the entire sequence on the opposite side.

Benefits and Contraindications


Strengthens the legs, ankles, and core muscles

Improves balance, coordination, and posture

Stretches the thighs, hips, chest, and shoulders

Stimulates the heart and opens the chest

Helps to release stress, anxiety, and tension

Enhances focus, concentration, and mindfulness


Low blood pressure or dizziness

Knee or ankle injuries or limitations

Recent or chronic back pain

Pregnancy or menstruation

Inability to balance on one leg or hold the pose safely

Any discomfort or pain in the pose

Modifications and Props for Beginners

  • If you have limited flexibility or can’t reach your foot with your hand, you can use a strap or a towel to hold onto your foot. Place the strap around the ball of your foot, and hold onto the ends of the strap with your hand as you lift your leg.
  • If you can’t reach the ground with your hand, you can use a block to support your hand. Place the block in front of you, and lower your hand onto the block as you hinge forward from your hips.

Useful Tips

  • To help with balance and focus, keep your gaze forward and avoid looking down at the ground or up at the ceiling.
  • To help with stability and strength, engage your core muscles by drawing your belly button toward your spine and lifting your pelvic floor.

Frequently Asked Questions

Is Dancer Pose II suitable for beginners?

Dancer Pose II or Natarajasana II can be challenging for beginners, as it requires balance, flexibility, and strength. However, with proper modifications and guidance, beginners can safely practice this pose and gradually work up to the full expression.

What are some common mistakes to avoid when practicing Dancer Pose II?

Some common mistakes to avoid when practicing Dancer Pose II or Natarajasana II include collapsing the chest, lifting the hip of the lifted leg, rounding the lower back, and over-stretching the knee of the standing leg. It’s important to approach the pose with mindfulness, alignment, and proper engagement of the core and leg muscles.

Can Dancer Pose II help with back pain?

Dancer Pose II or Natarajasana II can be helpful for relieving back pain, as it helps to stretch the back muscles and improve spinal mobility. However, it’s important to approach the pose with caution and to listen to your body’s limitations and needs.

Can Natarajasana II be harmful or dangerous?

Natarajasana II can be harmful or dangerous if not practiced with proper alignment, awareness, and respect for your body’s limitations. It’s important to approach this pose with patience, humility, and mindfulness, and to listen to your body’s needs and sensations. If you experience any pain or discomfort, it’s best to come out of the pose and seek guidance from a yoga teacher or healthcare provider.

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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.