Dancer Pose (Back View)
Natarajasana
About This Pose
Dancer Pose Back View (Natarajasana) represents the full expression of this elegant standing backbend as seen from behind, revealing the dramatic arch of the spine and the height of the extended leg. This advanced variation requires exceptional flexibility in the shoulders, hip flexors, and quadriceps, combined with powerful balance and core strength. The back view perspective emphasizes the beautiful bow-like shape the body creates—from the reaching fingertips through the lifted foot. Named after Nataraja, Shiva as the cosmic dancer, this pose embodies the divine dance of creation and destruction. Practitioners work toward this expression over time, developing the necessary flexibility and strength through preparatory poses. The back view serves as both an aspirational goal and a teaching tool to understand proper alignment.
Step-by-Step Instructions
- 1
Begin in Mountain Pose, grounding firmly through the left foot
- 2
Warm up thoroughly with hip openers and shoulder stretches
- 3
Bend your right knee, bringing the heel toward the glutes
- 4
Reach back with your right hand to grasp the inside of the right foot
- 5
Rotate the shoulder so the elbow points toward the ceiling
- 6
Extend the left arm forward and up for balance
- 7
Begin kicking the right foot into the hand while tipping forward
- 8
Continue lifting the back leg as high as flexibility allows
- 9
Reach back with the left hand to also grasp the foot (advanced)
- 10
Create an even bow shape from hands to foot
- 11
Hold for 3-5 breaths at your maximum expression
- 12
Release slowly with control and repeat on the other side
Alignment Cues
- Keep the standing leg strong with engaged quadriceps
- Maintain square hips as much as possible
- Draw the tailbone down to protect the lower back
- Kick actively into the hand(s) to create lift
- Keep the chest open and lifting
- Engage the core throughout the pose
- Gaze forward to maintain balance
Benefits
- Develops exceptional flexibility in shoulders, spine, and hip flexors
- Builds powerful single-leg balance and ankle stability
- Strengthens the entire posterior chain and standing leg
- Opens the chest and heart center dramatically
- Improves full-body coordination and proprioception
- Cultivates mental focus and determination
- Creates a deep stretch through the quadriceps
- Enhances spinal mobility and extension
Modifications
- Use a yoga strap looped around the foot
- Keep one hand forward for balance while the other holds the foot
- Practice against a wall for support
- Work with a partner or teacher for guidance
- Focus on the prep pose until ready for full expression
Variations
- One-handed grip with opposite arm reaching forward
- Both hands overhead grasping the foot (King Dancer)
- Foot touching or approaching the head (full Natarajasana)
- Dynamic flowing version moving in and out with breath
Cautions & Contraindications
Cautions
- Only attempt after mastering the basic Dancer Pose
- Ensure thorough warm-up of shoulders, hips, and spine
- Progress gradually—do not force depth
- Maintain core engagement to protect the lower back
- Use a strap if shoulder flexibility is limited
Avoid this pose if you have:
- Shoulder injuries or rotator cuff issues
- Acute lower back pain or disc problems
- Knee injuries in either leg
- Hip flexor strain or injury
- Severe balance disorders
- High blood pressure or heart conditions
- Pregnancy
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
20 seconds
Tags
Equipment
