How to do dancers pose

Posted on 04 July 2013

The ‘Lord of the Dance’ pose, also known as Dancers pose, or Natarajasana, is one of our favourites. It’s fairly simply at a base level but can be extended into something elegant and complex for more elite yogis (like Vie Activist, Katrina Loop - shown here). A great standing pose to increase lung capacity, it will also energize the mind and help relieve mild depression and anxiety.

  1. Begin by standing in Mountain Pose.
  2. Bend your right leg back and hold on to the inside of your foot behind you with your right hand.
  3. Inhale and stretch your left arm up towards the ceiling.
  4. Exhale and extend through the right side of your body. Bend forward at the hips and take your right foot back, pressing your foot into your hand. Your left arm should now be in front of you.
  5. On your next exhale, bend your hips further down until your torso is parallel to the floor. Extend your right leg to the sky. Extend through the back of your neck as you gaze straight ahead.
  6. Hold the pose for 4 or 5 breaths, then release and repeat on the other side.

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