Dancer Pose

In Natarajasana (Dancer Pose), Nata = Dancer and Raja = Lord or King. Dancer Pose is also attributed to Lord Shiva who is called Lord of the Dance. This vigorous and beautiful pose is dedicated to Lord Shiva, who is also the fountain and source of Yoga. This yoga pose is considered as an advance level yoga pose, and requires repeated practice to get it perfect and right. The focus is mainly on the twisting of the middle back in order to grab the foot and the strength of the legs and arms to go beyond the natural stretch.
Dancer Pose is considered a base pose as dancer pose variations can be derived from this pose.Dancer Pose helps boost energy in the body and hence can be included in flow yoga sequences.
Step-by-Step Instructions
Pose Detail
- Physical Training: Balancing Yoga Poses
- Difficulty: Intermediate
- Joint Mobility Direction: Longitudinal Stretch
- Poses According To Their Functions: Physical Training
- Strengthening Yoga Poses: Poses For Legs Strengthening
- Poses for Your Legs Flexibility: Poses for Your Ankles Flexibility, Poses for Your Hips Flexibility, Poses for Your Knees Flexibility
- Body Position: Standing Yoga Poses (Head Up)
- Poses By Benefit: Yoga Poses for Energy, Yoga Poses for Fatigue
Benefits and Contraindications
Improves balance Improves postural awareness
Can boost energy and fight fatigue
Can help build confidence and empowerment
Improve body awareness
Improves posture and counteracts the effects of sitting and computer work
Strengthens your core and back muscles
Stretches your chest and shoulders
Standing Leg: strengthens the front of your hips (hip flexors), your thighs (while also stretching the back of your thighs/hamstrings), shins, and ankles
Lifted Leg: Strengthens your gluteals and back of thigh (hamstrings). Stretches the front of your hip (hip flexors), front on your thigh (quadriceps), and ankle
Avoid or modify if you have a hip replacement or hip pain in the pose
Avoid or modify if you have hip pain, hip arthritis, or a hip replacement
Avoid or modify if you have a hamstring or groin tear or injury.
Avoid or modify if you have acute back pain or injuries, including surgeries, arthritis, disc bulging or herniation, or SI (sacroiliac) pain
Avoid or modify if you have a hernia
Avoid or modify if you have shoulder injuries or pain in the pose
Be cautious to prevent falls if you have poor balance.
Consider pose variations using a chair or the wall for stability.
Photo poses in different angles

Tips
Try using a Strap to hook around your lifted foot. You can either hold it with your right hand or lengthen the strap to the point where you could get both hands holding the strap. This position with your arms and hands will prep you for the advanced and full version of the pose.
- King Dancer Pose B Prep Thighs Hands Aerial
- Dancer Pose With Chair
- King Dancer Pose B Foot Aerial
- Standing Twist Opposite Hand to Knee Pose
- Dancer Pose Hand Wheel
- King Dancer Pose B
- One Legged Revolved Mountain Pose
- Manta Ray Pose Aerial
- Dancer Pose II
- Standing Bow Pose
- Flamingo Pose
- Tree Pose
- Mountain Pose
- Mountain Pose
- Tree Pose
- Dancer Pose II