Dancer Pose (technically Lord of the Dance Pose) is a balance pose combined with a back bend and chest opener. As with all balance poses, Dancer Pose develops concentration and focus while improving posture. This beautiful pose brings to mind the grace, flexibility, and freedom of movement inherant in dance. This pose opens the heart and gaze to the heavens and allows the body and mind to delight in expression. Dance is an integral part of ceremony, ritual, celebration and entertainment and helps to convey emotions and stories. Delight your inner dancer with this wonderful pose.
Dancer Pose – Natarajasana
- Stand, feet hip distance apart
- Bending the right knee, grasp the inside of the right foot with the right hand
- Raise the left hand overhead
- Lift the right foot behind and up, allow the torso to move forward, opening the chest, balancing on one foot
- Repeat on the opposite side
dancer pose
Benefits: improves balance, stretches the chest, shoulders, thighs and abdomen, strengthens the legs and ankles
Partner Variation
Stand facing your partner a few feet apart, too close and you will bonk heads. Both partners raise their left arms to touch each other above their heads. Grasp the inside of the right foot with the right hand and begin to hinge forward, kicking the right foot behind you. Smile at one another and keep your balance. Release and repeat on the other side. (Warning: Often causes laughter & giggling)
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This is a great pose for kids. They feel so empowered by it. My students request this pose often. I especially love the partner variation. In a recent class, two sets of partners joined and made a team of four practicing together. Slowly, more groups joined in and they managed to create a circle of 15 all supporting eachother in dancer! What a beautiful mandala that was.
Thanks for sharing Abby – what a beautiful way to celebrate dancer pose – I’ll have to try that next time during class as my students all LOVE partner and group poses