Dancer Pose

Dancer Pose, also known as Natarajasana , is an advanced balancing pose that combines flexibility , strength , and stability . This beautiful backbend opens the chest , shoulders and hips , while strengthening the legs and core . Reminiscent of Shiva Nataraja, the lord of dance, it requires both physical and mental balance.

Correct technique and form

Follow these steps to perform Dancer Pose correctly:

• Start in Tadasana (mountain pose) and bend your right knee.
• Grab your right foot behind you with your right hand and balance on your left leg.
• On an inhale, extend your left arm up toward the sky, and on an exhale, begin to lean your torso forward while pushing your right foot back and up.
• Open your chest and hips as you lift your leg as high as possible, finding a focal point for balance.
• Hold the position for 5-10 breaths, then repeat on the other side.

Common errors

Avoid these typical mistakes in Dancer Pose:

• Collapse in the lower back : Avoid hanging in the back. Keep core active for support.
• Uneven balance : Use a fixed point (drishti) in front of you to focus on for better stability.
• Forced movement : Do not push the leg too far upwards. Move slowly and in a controlled manner.

Modifications and Variations

To customize the Dancer Pose, try the following modifications:

• Use a wall for support : Keep a wall next to you to help with balance.
• Less backbend : If you're not ready for a full backbend, you can keep your chest more upright and focus on balance.

For a bigger challenge you can:

• Stretch all the way out : Try to stretch your lifted leg even higher and deepen the backbend.

Reps and sets

Hold the pose for 5-10 breaths on each side and repeat 2-3 times to improve balance and flexibility.

Breathing pattern

Breathing must be calm and controlled. Inhale as you lift and extend the leg, and exhale as you balance and deepen the backbend.

Videos with different approaches

Watch these videos for instructions on performing Dancer Pose correctly: