Natarajasana Dancer Pose


 Dancer's pose, or natarajasana in Sanskrit, is a standing balancing posture that builds both strength and flexibility. It's most commonly practiced in vinyasa classes. Standing on one foot, the yogi clasps the other foot behind them in a bow shape.

Instructions

  • From standing, exhale and lift the right foot near the buttocks. Clasp the ankle with the right hand.
  • Inhale and reach the left arm forward.
  • Exhale and stretch the right leg up and back, lifting the toes as high as is comfortable.
  • Breathe while balancing in the pose.

Cautions

  • Avoid if there is ankle or low back injury

Benefits of Dancer's Pose

  • Opens the chest and lungs
  • Improve balance
  • Improves focus and concentration
  • Strengthens the legs
  • Opens the hips