Pose Breakdown: Dancer Pose

 

Learn how to do Dancer Pose (Natarajasana). This free beginner video tutorial will teach you the proper alignment and technique to help you safely move into Dancer Pose. Continue practicing with this full-length yoga class.

Dancer Pose is a beautiful balancing pose that opens your entire front body. This pose strengthens your muscles, as well as your focus and your balance.

HERE ARE SOME HEALTH BENEFITS OF DANCER POSE

 
  • Opens your chest, shoulders, and hips

  • Strengthens legs and ankle muscles

  • Improves balance and flexibility

 

How to do Dancer Pose

how to do dancer pose

1.

Start in a standing position with your feet together.

dancer pose tutorial

2.

Draw one leg in toward your chest and root down through your standing leg’s foot. Lift your kneecap and firm your glute in toward your midline.

dancer pose breakdown

3.

Bring your bent knee down in line with your standing leg.

pose breakdown dancer pose

4.

Begin to tip forward and reach your lifted foot up behind you.

how to do dancer pose

5.

Bring your free arm across your body to hold on to your lifted foot.

dancer pose briohny

6.

For the flip grip, bring your same-side elbow to the outside of the leg and turn your palm up as you grab hold of the pinky-toe edge of your foot.

dancer pose yoga tutorial

7.

Let go with your free arm and turn your chest toward the front of your mat, lifting your elbow up toward the sky.

dancer pose yoga

8.

Reach your free arm up and back behind you and grab hold of your lifted foot. Kick your foot up as you press your chest forward and straighten your standing leg.

 

Liked this Dancer Pose tutorial? Kickstart your home yoga practice with a free two-week trial to AloMoves.com. We recommend this full-length yoga class.