(Natarajasana): Techniques, Benefits, Variations

Level – Intermediate

Dancer Pose


Dancer Pose Prep & Practice


Beginning in Mountain pose (Tadasana) at the top of the mat. Right arm releases by side, palm turned out, left hand comes onto left hip. Begin to root into the left foot, bending the right knee, lifting heel and coming onto right tip toes. Focus your gaze slightly down and a few feet in front of you. Take a few breaths here, finding your focus as you prepare for the pose.


Bend right knee deeply, lifting leg, bringing right foot toward right glute. Right hand holds onto the inside of the right foot or ankle.


On an inhalation, left arm sweeps up toward the ceiling. Low abs firm in an up, knitting front ribs finding length in the front, sides and back of torso.


On an exhalation, torso moves forward and slightly toward the floor, right foot kicks back and up. Hips and torso yearn toward square.


Breath is steady, legs, abdominals and arms energized and engaged, chin dips slightly, jaw is relaxed.


To come out of the pose, on an inhalation using the abdominal muscles, torso rises back to upright, right leg releases back onto mat, both arms by sides, resting in Mountain (Tadasana) at the top of mat. Prepare for second side.


  • Practice with one hand on wall (balance issues)
  • Practice using a strap around the foot
  • Remain upright

Physical, Mental and Emotional Benefits

  • Promotes mental clarity
  • Improves balance
  • Opens shoulders and chest
  • Strengthens the core, legs and ankles 
  • Reduces stress


  • Balance Issues (see modifications)
  • Shoulder Injury 
  • High Blood Pressure 
  • Dizziness

Thoughtful Sequencing

Cow and Cat, (Bitilasana and Marjaryasana) Downward Facing Dog (Adho Mukha Svanasana), Mountain (Tadasana), 3 Sun Salutations (Surya Namaskar A), Mountain (Tadasana), Dancer (Natarajasana) Right and Left, Mountain (Tadasana).

Try Dancer Pose On The Blog

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