Dancer Pose – Finding Freedom & Expression Through Your Body

Wanting to find useful practice tips on how to practise Dancer Pose? Join Dav for this class which solely focuses on fine-tuning Natarajasana – Dancer’s Pose. It is one of the most challenging balancing poses in the asana practice, demanding a beautiful blend of flexibility, balance and technique.

Yoga Props Required:

  • 2 X Yoga Blocks
  • 1 X Yoga Strap
  • 1 x Kneepad

What is Dancer Pose?

Dancer Pose, also known as Natarajasana, is inspired by the Hindu god Shiva, depicted as a cosmic dancer. This elegant yoga posture challenges and refines your balance, flexibility and concentration. To perform Dancer’s Pose requires the practitioner to stand on one leg, whilst reaching back to grab the elevated foot with one hand, whilst the other arm reaches forward. This posture not only stretches your thighs, chest, and shoulders but also strengthens your legs and improves your focus.

Benefits of Dancer Pose

Benefits Explanations
Improves Balance Enhances your ability to maintain stability on one leg, helping improve overall body balance and mental concentration.
Strengthens Muscles Builds strength in the legs, ankles, and back body, supporting better posture and building muscular tone.
Increases Flexibility Stretches the hip flexors, hamstrings, chest, and anterior shoulders, promoting increased flexibility.
Enhances Concentration Requires focus to maintain the pose, which can help improve mental clarity and concentration.
Expands Chest and Lungs Opens up the chest, which can improve breathing capacity and promote better respiratory health.
Reduces Stress The focus and physical engagement can help relieve stress and promote a sense of well-being.


1. Is a Dancer Pose a heart opener?

Yes, Dancer Pose is a heart opener. It features a deep backbend that expands the chest, improves breathing, enhances flexibility in the chest and shoulders.

2. What chakra is activated while doing Dancer Pose?

Dancer Pose primarily activates the Anahata or Heart Chakra. This chakra is centered around love, compassion, and emotional balance, and opening it can enhance feelings of connection and unconditional love.

3. What are common mistakes to avoid in Dancer Pose?

When doing Dancer Pose, it’s important to avoid these common mistakes:

  • Not warming-up first
  • Not having a level ground to practise from
  • Moving into the posture quickly

4. Are there any modifications for beginners in Dancer Pose?

Beginners can use a wall for support or a strap to hold the lifted foot if they cannot reach it with their hand. Other modifications include ‘prone dancer pose’ – lying on your stomach and reaching back and finding the foot.

Do you have any query related classes?

Let’s Start a Friendly Conversation