How to do Dancer Pose (Natarajasana)

atarajasana, or the Dancer Pose, is a beautiful and graceful pose. The full expression of the posture does require a deep backbend, balance, and core strength. It is a great pose to open your hips, increase flexibility, and build strength in your legs. In this blog post, we’ll show you how to safely practice Natarajasana, as well as some of the benefits you can expect from doing this pose regularly. Be sure to watch the detailed video at the bottom of this post with more instructions on the pose from Kino.

Benefits of dancer pose

The benefits of practicing Natarajasana are numerous. This pose stretches the chest, shoulders, and back while also strengthening the core and legs. It also helps to promote balance, coordination, and concentration. Additionally, this pose increases circulation in the hips and can help to relieve tension in the back and neck. And as with any yoga pose, regular practice of Natarajasana can help to improve your overall mental and physical wellbeing.

Contraindications of dancer pose

As with any yoga pose, there are certain contraindications to consider before practicing Natarajasana. People with lower back pain or neck injuries should avoid this pose, or practice it with extra caution. People with high blood pressure or heart problems should also avoid this pose. Additionally, pregnant women should avoid this pose, as it can put extra strain on the abdominal muscles.

How to do natarajasana

Begin by standing in mountain pose. Find a point of focus for your gaze to help you stay balanced as you practice the pose.

Transfer your weight onto your left leg and bring your right leg out in front of you. Grab your right foot with your right hand.

Exhale and externally rotate your right hip joint bringing your foot out to the side.

Bend your knee and bring your foot behind you. Change the grip of your hand so you are holding the outside of your right foot with your right hand. Then flip your grip, so you are holding onto the top of the foot. Your toes are pointing toward your wrist. Keep your elbow close to your head.

Your core is strong, and your back is arched.

You can hold your left arm straight out in front of you with your fingers pointing at the opposite wall. If you want to go deeper into the posture, you can bring your left up behind you and hold onto your right foot with that hand too.

Lean forward a little pointing your right leg up toward the ceiling.

Slowly release the pose the same way you entered it and repeat on the opposite side.

If you’re looking to learn more about how to do dancer pose, consider signing up for classes with Omstars! Here, you’ll find knowledgeable instructors who can help you get the most out of your practice.