The Dancer pose, Natarajasana (Nata = Dancer, Raja = King, Nataraj, or the Cosmic Dance Lord, is one of the name of Shiva), is a balancing and a backbend posture.


  1. From a standing position, focus on one point in front of you.
  2. Grab the right ankle with the right hand.
  3. Slowly lift the right foot and move it upwards and away from the buttocks.
  4. Extend the left arm and lift it above the head.
  5. Open the chest and try to not lean forward too much.
  6. Hold for 5-10 breath then change side.

As in all balancing postures, you can close your eyes to make it harder.


  • Stretches and strengthen the arch of the foot, ankles, calves, knees, thighs and buttocks.
  • Supples the spine.
  • Stretches back and shoulders muscles and open the ribs.
  • Develops concentration and self confidence.
  • Improves equilibrium through stimulation of neuronal connections handling balance in the brain (cerebellum).


  • Ankle pain



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