Dancer's

naṭarājāsana•नटराजासन

Balancing•Backbends•Chest Openers•Standing•Intermediate•Hatha•Vinyasa

Maya - Pose Assistant

Ask me anything about Dancer's

Benefits

Dancer's Pose is an elegant standing balance combining a backbend and quadriceps stretch. It enhances balance, focus, stretches shoulders, chest, thighs, and abdomen, strengthens the standing leg, and cultivates grace.

Practice Guide

Stand in Mountain Pose. Shift weight onto left foot.

Bend right knee, reach right hand back, grasp inner/outer right ankle/foot.

Extend left arm up or forward.

Kick right foot back and up into hand, simultaneously hinging slightly forward at hips. The kick initiates the backbend.

Keep standing leg strong, micro-bend optional.

Open chest, gaze softly forward (drishti).

Hold, breathe. Exit: release kick, lower leg, return to Mountain Pose. Repeat other side.

Modifications

Use strap around lifted foot.

Hold wall/chair for balance.

Keep lifted knee lower, focus on balance before backbend.

Less intense backbend, focus on quad stretch/balance.

Safety Notes

⚠Low/high blood pressure (use caution)

⚠Insomnia

⚠Serious ankle/knee injury (standing leg)

⚠Acute back injury

⚠Shoulder injury (grasping arm)

Anatomy

Muscles Targeted

Standing leg muscles (quadriceps, glutes, hamstrings, calf for stability)

Spinal extensors

Shoulder muscles of arm holding foot (deltoids, rotator cuff)

Muscles Stretched

Lifted leg quadriceps and hip flexor (psoas)

Chest (pectorals)

Shoulders (anterior deltoid, biceps of arm reaching back)

Abdomen

What's Next?

Maya suggests trying these poses:

Standing Forward Bend

Gentle counter to release and balance

BeginnerTry This →

Focus Areas

Standing BalanceBackbendQuad StretchHip Flexor StretchShoulder OpenerChest OpenerLeg StrengthConcentrationGrace

Yoga Styles

Signature of

Hatha Vinyasa

Also practiced in

PowerIyengar

VinyasaFlowing balance pose in standing sequences, dynamic transitions

HathaHeld for longer periods, focus on grace, alignment, and breath

PowerChallenging balance and backbend, building strength and flexibility

IyengarPrecise alignment with props, systematic approach to balance and backbend

Sequencing

Warm-up Poses

Tree Warrior III Bow Crescent Lunge Standing Quad Stretch At Wall

Counter Poses

Standing Forward Bend Downward Facing Dog Childs Eagle

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Balancing Backbend Peak PoseRequires Balance Flexibility Strength FocusGraceful Expressive PostureStabilize Standing Leg Before Deepening