9 min Pose Breakdown – Dancer Pose


About this video

A short tutorial showing you how to come into Natarajasana (Dancer Pose). This posture requires balance and a high degree of flexibility in the back, legs and shoulders. It’s an advanced level pose and should be avoided if you have any injuries. Before attempting this posture the body should be fully warmed up with a few rounds of Sun Salutations.


  • Improves balance
  • Improves posture and counteracts the effects of sitting and computer work
  • Strengthens your core and back muscles
  • Stretches your chest and shoulders
  • Strengthens the hip flexors, glutes, hamstrings and ankles
  • Can boost energy and relieve feelings of fatigue


  • Someone with carpel tunnel should avoid this pose
  • This pose is not recommended for people with an ankle, back or knee injury

Beginner’s Tip

  • Use a chair for extra balance and stability.
  • Use a strap as demonstrated in the video.
  • Using a wall for support, grab one foot, with the knee facing downward to stretch the front of your thigh (quadriceps).

Props: belt (optional)


10 minutes or under


Level 2, Level 2-3


Back, Heart opening, Legs, Shoulders


Pose breakdown, Yoga