Pose library›Balance
Intermediate · Balance

Dancer Pose
Natarajasana

A standing balance combining a lifted leg, open chest and focused gaze.

Instructional illustration of Dancer Pose
LevelIntermediate
Pose typeBalance
Primary focusBalance, Backbend

How to practice Dancer Pose

  1. Shift weight into one foot.
  2. Bend the opposite knee and hold the ankle from behind.
  3. Press the foot back into the hand.
  4. Reach the free arm forward while lifting the chest.

Practice tips

  • Use a wall for balance.
  • Keep the standing knee soft.
Practice note: Avoid twisting the lifted knee outward or compressing the lower back.
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