Dancer Pose (Natarajasana)

Technique

How to perform Dancer Pose (Natarajasana)

1. Stand tall near a wall if you need balance support, then bend one knee and hold that foot behind you with the same-side hand or a strap.
2. Keep the knees near each other initially, then press the lifted foot backward into the hand as the chest reaches forward.
3. Let the thigh rise only as far as you can maintain balance without twisting the knee or sharply arching the lower back.
4. Return upright and release the foot slowly before changing sides.

Programming relevance

Muscles involved