Best Yoga Teacher Training School in India | Yoga Teacher Training Course

Dancer’s Pose- Natarajasana

Dancer’s Pose

  • Natarajasana

Natarajasana (Dancer’s Pose) is an intermediate level yoga asana performed in the standing position. The name is derived from the Sanskrit words "Nata" meaning "dancer, "Raja" meaning "king" or "lord", and "asana" meaning posture respectively. Natarajasana enhances balance and focus, posture, postural and body awareness. Consistent practise of this asana, boosts mental wellness while also enhancing memory.Dancer’s Pose stimulates Anahata Chakra and Manipura Chakra.

Steps to do  Dancer’s Pose / Natarajasana

  • Stand in Tadasana.
  • Fold the left leg backward, hold the left ankle with the left hand. Inhale, stretch the right hand over the head.
  • Now while exhaling, slightly lean forward, stretch the left leg backward and upward.
  • Gaze at a point while holding the posture with normal breath. One can adopt chin mudra at the free hand and gaze at the palm.
  • Inhale, come back to the center and exhale, release the left leg and right hand.
  • Repeat on the other side.

Tips for beginners

  • If you have trouble balancing, try performing this pose near a wall.
  • If you are not able to attain a final posture, you can use a belt and comfortably perform the asana. Firstly surround your left foot with the belt and ensure to bring the same strap over your shoulder from the back. Then slowly bring your hands down the belt, elbows pointing to upwards, hands behind the back, slowly raising the foot. 


  • Improves focus and nervous balance.
  • Strengthens back, shoulders, arms, hips and legs.
  • Stretches the thighs, groin and abdominal organs.
  • Improves posture.
  • Improves digestion.

Watch out for

  • Those who are suffering from low blood pressure and vertigo must avoid doing this asana.
  • High BP and Heart patients shouldn’t perform.


  • To amplify the openness in the chest, you can hold onto your bent leg with both hands.
  • You can also practise this posture, by holding the foot from inside.