(Dancer Pose)


  • Stand on the floor with spine erect.
  • Shift weight of the body on the right foot.

  • Exhale bend left knee, the left heel should be towards the buttock.

  • Hold the outside of left foot by left hand, with the thumb.

  • Lift right arm up, parallel to the floor, palm facing downward.

  • After Exhalation Raise left foot up and back so the thighbone will be parallel to the floor.

  • Be sure that ankle of the raised foot is flexed, standing leg is strong, the torso is upright and the chest is open.

  • Gaze towards middle finger of right hand.

  • Maintain balance and Hold the pose for 5-10 breaths.

  • Release and repeat pose on another side.

  • Repeat asana for 4-5 times.

Beginners Tip

  • For a beginner, it might be difficult to balance on one leg, perform pose beside the wall.
  • As a beginner raise left leg with the help of a yoga strap or belt.

Releasing Procedure

  • Exhale and release the leg back down to the floor.
  • Place right arm beside the right hip and come back in normal standing position.

Benefits of Natarajasana (Dancer Pose)

  • It Stretches and gives strength to the thighs, groins, ankle, shoulders, abdomen, and chest muscles.
  • Improves balance and concentration.

  • It opens the shoulders and chest, improve respiration.

  • Improve the flexibility of hips.

  • It stimulates and improves the function of abdominal organs.

  • It is helpful to relieve stress, anxiety, and depression.

Preparatory Poses

  • Tadasana
  • Dhanurasana

  • Eka Pada Rajakapotasana

  • Gomukhasana

  • Hanumanasana

  • Supta Virasana
  • Supta Padangusthasana

  • Ustrasana

  • Uttanasana

  • Virabhadrasana I

  • Virasana

Follow-up Poses

  • Uttanasana