Dancer’s pose (Natarajasana in Sanskrit) is a standing balance pose that is used in most types of yoga. There are many benefits to this pose, such as improving balance, developing concentration, stretching the legs, thighs, shoulders and back. This pose also expands the chest and works to improve the efficiency of the breath.
Begin by standing at the center of your mat in mountain pose. Shift your weight to one leg, usually beginning on the right. As you shift your balance, find a spot on the floor to focus. This helps to keep you balanced in the pose.
Bend the left knee with the toes pointing up and begin to lift the leg. As you life the leg, move the left hand behind you to grasp the left foot. If you can’t reach the foot, you can grasp the ankle.
At this point, it is common to lose your balance, or wobble in the pose. Take a few seconds to re-establish your balance and then lift the right arm in front of you and slightly raised to the ceiling.
How far you are able to lift the left leg will vary, according to your flexibility, balance and experience. Gradually, you will be able to lift the left leg so the thigh is parallel to the ground.
Hold for about thirty seconds or so. To move out of the pose, release your grasp on the left foot and bring the foot back to the floor. Return to mountain pose and then repeat the asana on the other side of the body.
There are several ways to modify dancer’s pose. The most obvious modification is not to move as deeply into the pose. You can do this in two ways, either by not lifting the leg as high or not coming forward as far, or both.
Another modification is where you hold your foot. You can hold the toes or instep of the foot. If this is too difficult, you can hold the ankle. If this is uncomfortable, you can use a yoga strap around the foot to provide an easier stretch.