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Tuesday, December 3, 2013

Dancer Pose (Natarajasana)

Aloha Everyone,

Technique for Dancer Pose (Natarajasana):

  • Stand in Tadasana.
  • Gaze at one point that is not moving
  • The knees are over the ankles, and the hips are over the knees.
  • Focus and engage in the belly.
  • Shift your weight onto one leg
  • Standing leg should be strong and rooted
  • With deep inhalation, bend the knee of non-standing leg
  • Bring the leg backwards and take hold of  the ankle or foot with the hand of the same side
  • Inhale, exhale and find your balance
  • Try to keep hips in alignment while you are lifting.
  • Breathe into the pose, try to stretch the abdominal muscles and quadriceps
  • Inhale, lift your chest, bring the other arm aiming towards the sky
  • Bring your hand into the Gyan Mudra, index finger and thumb tips pressing other fingers stretched
  • Open your heart and hold this pose for a few breath
  • Slowly release your pose and come back in Tadasana
  • Steady your mind and body
  • Do other side


  • Develops mental and physical balance
  • Helps concentration
  • Tones and lengthens the entire leg and hip muscles
  • Opens the chest and ribcage
  • Helps create more space for your breath
  • Stretches the shoulders and biceps
  • Builds self confidence

Variation:  Use strap if your hand cannot grab your foot.

Cathi's note:   This is one of popular balancing poses.  As in doing any of the yoga asanas, do warm up exercises first and take a few moments to find your center.  Your mind and body must be flexible to achieve this pose.  Remember to keep your breath flowing as students have tendencies to hold their breath.  Listen to your body.  Do not over strain.  Do not over do.

Namaste -- Cathi

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