Asana Yoga

Dancer’s Pose

Dancer's Pose

Move like a dancer through obstacles.
Keep your life in balance.
Enjoy every moment.
Choose your words wisely.
Treat others with respect.
Be kind.
Say thank you every single day.

Thank you.


Dancer’s pose (Natarajasana)

This is a lovely pose which combines so many aspects all in one: it’s a chest opener, standing backbend, and you need to balance.

How to get into that pose:

Stand upright in Tadasana (Mountain Pose) and ground your feet. Lift the right foot, bend the knee and bring the heel to your buttock.

Reach back with your right hand, take a gip around the ankle and slightly move your upper body forward, to avoid too much compression in your lower back.

Lift up your foot and leg higher and stretch out your left arm in front of you as if you wanted to reach for someting.

Activate your core to be stable and suck in your lower belly.

Focus your eyes on a static point in front of you, even when you lower down your upper body more to bend deeper into this pose. Remember your left foot is grounded and steady.
Feel how the energy rises up your standing foot and flows out through your outstretched arm.

Breathe evenly and enjoy the pose. Hold it for 30 seconds. Enjoy the sensation of balance and the stretch.

Simply put down your foot, raise up your body and repeat with the other side.


Photo Credit: Black Spirit X (

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