Dancer PoseNatarajasana

Natarajasana (Dancer Pose) is a standing balance and gentle backbend where you stand on one leg, hold the opposite foot behind you, and reach the other arm forward as the lifted thigh presses back and up. It works to build balance and focus, strengthen the standing leg, and gently open the chest, shoulders and front of the hip. A strap makes the reach accessible. Taught with safe-range cues, women-first, in Kolathur.

1. 1
   Catch the foot

   Stand tall on one leg, bend the other knee to lift the foot behind, and catch the inner foot or ankle with the same-side hand.

   ↑ Inhale
2. 2
   Reach forward

   Extend the free arm forward and up, finding your balance with the chest lifting.

   ↑ Inhale
3. 3
   Lift into the bow

   Press the lifted foot back into the hand to raise the leg and tilt the chest gently forward into the graceful shape.

   ↓ Exhale
4. 4
   Hold and switch

   Hold steady with a fixed, soft gaze, then lower the foot and repeat on the other side.

   • Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Improves balance, focus and overall postural awareness
• ✓Strengthens the standing-leg thigh, ankle and hip stabilisers
• ✓Gently stretches the chest, shoulders and front of the hip
• ✓Opens the front of the thigh on the lifted leg and engages the glutes
• ✓Builds steady concentration and can lift energy when held with calm breath

• Treat this as a gentle backbend; lift the thigh only within a comfortable, pain-free range
• Keep the ankle of the lifted foot flexed to avoid cramping in the back of the thigh
• Use a strap or wall and ease off with low-back, knee, shoulder or balance concerns

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.