How to Achieve the Dancers Pose

Natarajasana or Lord of the Dancer's Pose that requires and builds full-body strength, flexibility, and coordination. 

Young woman doing yoga in the park in a dancers pose on an eco friendly yoga mat - Plank Pose - ILYNSI Yoga


  • Stretches the chest, abdomen, shoulders, thighs, hips, groin, and ankeles
  • Strengthens legs and ankles
  • Increases balance, flexibility, and coordination in the spine, shoulders, and hamstrings

The Pose

  • Begin in standing pose keeping the core and knee caps fully engaged
  • Shift the weight to one side of the body
  • Exhale and bend the knee 
  • Clasp the inner ankle with the same side hand as the lifted leg while simultaneously extending the opposite arm up. This helps to maintain the balance in the pose
  • Inhale, reach back with the lifted leg and folding forward
  • Do not open the right hipbones, keep it parallel to the left
  • The lifted leg stretches backwards as high as possible while the opposite hand stretches further forward
  • Trick: Maintain your focus on a spot on the wall or floor to ensure that you are maintaining your alignment in the pose. This will also make sure that you are keeping proper balance. 

Breaths: 1-5 Breaths

Avoid: If you have ankle, foot, or lower-back issues. 

Try out this pose and leave a comment below! 

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