NATARAJASANA – DANCER is my favorite pose. I’m showing two variations of this pose. The second variation is more advanced and it took me years to accomplish it. You must be careful with your shoulders as you could really hurt yourself trying to do the advanced pose improperly.
Variation 1: Foundation Dancer Pose
1. Begin in Tadasana Mountain Pose, grounding through all four corners of your right foot.
2. Inhale and bend your left knee, bringing your heel toward your seat.
3. Reach back with your left hand and grasp the outside of your left foot or ankle.
4. Engage your core: lift your pubic bone toward your navel, and gently press your tailbone down to avoid compression in your lower back.
5. Begin to kick your left foot into your hand, lifting it away from your body and up toward the sky. Let your left thigh move parallel to the ground or higher as flexibility allows.
6. Extend your right arm forward, palm facing down, parallel to the floor.
Keep your gaze soft and steady. Hold for 5–10 breaths, then slowly release and switch sides.
Variation 2: Full Dancer Pose
⚠️ This version requires deep flexibility in the shoulders and spine. Do not attempt without proper warm-up and practice.
1. Begin the same way as in Variation 1.
2. Once you’ve grasped the outside of your left foot or ankle with your left hand, rotate the arm outward so your palm faces away from your side.
3. Bend the elbow and begin to swing it up toward the ceiling, so the elbow points skyward. This creates a strong external rotation in the shoulder.
4. If flexibility allows, grab your big toe with your first two fingers and thumb, crossing your fingers over the top of your foot and pressing your thumb into the sole.
5. Inhale deeply and lift the foot higher, rotating your shoulder as you lift the elbow.
6. Extend your right arm forward, steady and strong, with heart lifted.
Physical Benefits
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Deeply stretches shoulders, chest, abdomen, and hip flexors
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Strengthens legs, ankles, and spine
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Improves balance, focus, and postural control
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Stretches the thighs and groin
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Helps open and mobilize the shoulder joints
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Enhances core engagement and overall body awareness
✨ Energetic & Emotional Benefits
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Opens the sacral (Svadhisthana), solar plexus (Manipura), and heart (Anahata) chakras
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Encourages self-expression, trust, and graceful strength
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Inspires courage, devotion, and surrender
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Balances masculine willpower and feminine fluidity
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Aligns you with the frequency of sacred beauty in motion
In Natarajasana, we embody the cosmic dancer — both disciplined and free, both grounded and reaching. The balance between effort and grace reflects life itself.
As you explore this pose, remember: it’s not about reaching the full expression, but about opening the heart and meeting yourself where you are — with reverence.
If you’re working on your balance sequence, Tree Pose (Vrksasana) is a supportive companion posture.
