Dancers Pose: (Natarajasana)

Dancers Pose: Natarajasana

Name: Dancers Pose

Sanskrit: Natarajasana

Pronunciation: NAH-tah-rahj-AHS-ah-na

Alternative Names: Lord of the dance pose, King Dancer Pose, and Dancing Shiva Yoga Pose

Pose Level: Natarajasana is a pose for intermediate level

Dancer Pose is a deep backbend that requires patience, focus, and persistence. It targets the legs and core muscles and helps improve body balance.

Dancer Pose enhances body balance, awareness, concentration, postural cognition, and kinesthesia.
It augments energy, reduces fatigue, and elevates confidence.
Natarajasana helps strengthen the feet, ankles, legs, core, back, and arms.
It also broadens the front body, including the chest, stomach, hips, and shoulders.

Stand in Mountain posture and face the mat. Notice your pelvis and trunk symmetry. Alternatively, you can stand facing the top of the mat, feet together;
Then, draw one leg in towards the chest using both arms;
Now, begin to press into the mat with the one grounded foot;
Contract the standing leg quadriceps and tighten the glutes toward the midline;
Your gaze should be forward;
Then, grab the ankle of the raised leg with the left arm only, and attempt to bring the bent leg toward the back;
At this time the bent leg should be in line with the standing leg;
Lean forward slightly, bring the bent leg back with the left arm. Simultaneously, bring the right arm across the body and grab the “lifted foot”.
Reaching underneath with the left arm, once again grab the outside of the lifted food. Then turn your torso back to center;
The right arm now goes up and then back to the foot of the bent leg to also grab a hold;
Pull upward and straighten the standing leg;
This is the final pose.

For example, could the yogi use a supportive pillow, blanket. Is there another variation of the maneuver?

For maximum opening in your chest, grab your bowed leg with both hands. To alter shoulder stretch slightly, try holding the foot from the inside.
To enhance your body, balance your position near a wall to hold with one hand.
You may also try a strap to bring your lower leg upward.

If you have following conditions avoid Natarajasana:

Standing Forward Bend (body folds forward), Downward-Facing Dog Pose (body inversion), and Child’s Pose (body kneels) are transition postures to dancer pose.

In preparation for the dancer pose, practice balancing postures and stretches like Tree Pose, Cow Face Pose, Low Lunge, Humble Warrior, Hero Pose, One-Legged King Pigeon Pose, and Camel pose.