Dancer’s pose is our pose of the week! It’s also sometimes called Lord of the Dance and is known as “Natarajasana” in Sanskrit.
The full pose is best done by those improving their yoga practice instead of beginners.
How to do Dancer’s Pose
- Begin by standing tall in Mountain Pose with your weight equally distributed in both feet.
- Inhale, shift your weight onto your right foot, and lift your left heel toward your left buttock as you bend the knee. Press the head of your right thigh bone back, deep into the hip joint, and pull the knee cap up to keep the standing leg straight and strong.
- Grasp the instep of your left foot with your left hand. Your thumb is resting on the sole of your foot and pointing in the direction of your toes.
- Lift your right arm straight up to the ceiling.
- Lift your left leg behind you as you bring your torso forward as a counterbalance. Remember that your left knee should not sway out to the side. Your right arm will also move forward.
- Kick your left foot strongly into your left hand to lift the leg higher and deepen the backbend. Keep your left toes active.
- Hold 5-10 breaths.
- Release the grasp on the foot, place the left foot back on the floor, and repeat for the same length of time on the other side.
- Improving your balance
- Works your core strength
- Great for stretching the shoulders and chest
- Strengthens the legs and ankles
- Stretches the thighs, groins, and abdomen