Natarajasana (Dancer Pose): Steps, Balance and Modifications

Natarajasana, or Dancer Pose, is a standing balance that combines a one-leg stance, shoulder extension and a backbend.

Preparation

• Practise Tadasana near a wall.
• Use a standing quadriceps stretch.
• Move the shoulders gently into extension.
• Practise a small standing balance.

Steps

1. Stand beside a wall.
2. Shift weight into one foot.
3. Bend the opposite knee and hold the ankle or use a strap.
4. Press the foot back into the hand.
5. Lift the chest and extend the free arm forward.
6. Keep the standing knee soft.
7. Return upright before releasing the foot.

Modifications

• Keep one hand on a wall.
• Use a strap around the lifted ankle.
• Keep the torso upright.
• Lift the foot only a small distance.
• Practise a standing quadriceps stretch instead.

Common mistakes

• Locking the standing knee.
• Pulling the foot inward rather than pressing it back.
• Dropping the chest.
• Holding the breath.

Practice limits

Use wall support when balance is uncertain. Leave the pose when the standing ankle, knee, shoulder or lower back feels strained. Learn advanced binds from a qualified yoga teacher.