BalancingAdvanced
Dancer Pose (Back View)
Natarajasana
About This Pose
This back view of Natarajasana shows the alignment of the lifted leg, hip position, and spinal extension in the classic Dancer Pose.
Step-by-Step Instructions
- 1
Stand on one leg
- 2
Reach back and hold foot
- 3
Extend opposite arm forward
- 4
Kick foot into hand
- 5
Lift chest and thigh
Alignment Cues
- Keep hips square
- Engage core and glutes
- Maintain steady gaze
Benefits
- Improves balance
- Increases spinal flexibility
- Strengthens legs and back
- Opens shoulders and chest
- Enhances focus
Modifications
- Use strap for foot
- Lower lifted leg
- Practice near wall
Variations
- One hand variation
- Mermaid Dancer
Cautions & Contraindications
Cautions
- Warm up thoroughly
- Avoid forcing lifted leg
Avoid this pose if you have:
- Knee injury
- Severe lower back pain
- Balance disorders
Quick Facts
Primary Focus
hipsSecondary Focus
chestlegsspine
Suggested Hold
30 seconds
Tags
balanceflexibilitybackbendgrace
Equipment
strap
