How to Do the Dancer's Pose in Yoga

Co-authored by Jessica Gibson

Last Updated: May 25, 2021 References

Dancer's Pose, natarajasana, is an elegant position that's great for stretching and balance. To perform the yoga pose, you'll hold one ankle and pull it back behind you while you extend your other arm out in front of your torso. As you hold the pose, you'll stretch your shoulders and thighs while your chest expands. This pose can help you feel revitalized while improving your balance.

Method 1

Method 1 of 2:
Getting into Dancer's Pose

1
Stand up straight and ground your feet. Spread a yoga mat on the floor for comfort and stand with your feet shoulder-width apart. Plant your feet firmly on the ground and breathe deeply to prepare yourself for the pose.
- This is also called mountain pose and it's a great way to help you focus.
2
Bend one leg back and grab the inner foot with your hand. Shift your weight onto one leg and lift the opposite leg behind your back, bending it at the knee. Keep your upper leg straight while you grab the raised ankle with your hand.^{[1]
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Did You Know? Although you could hold onto your foot from the outside, this causes your shoulders to slump forward. Grabbing your foot from the inside helps your shoulders stay open so you can expand into the pose.

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3
Push your leg back as you lift your chest. Slowly kick your leg away from your torso as you continue to hold it. Draw your thigh back so you feel a good stretch throughout your leg and bring your chest up so it's open.^{[2]
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- Don't let your shoulders slump forward or you won't be able to breathe deeply.
- It's important to extend your foot away from your torso so your leg stretches out instead of curls in towards your back.
4
Extend your opposite arm in front of you as you breathe deeply. Stay in the pose and raise your other arm straight out. While you do this, pick a focal point straight ahead of you and point towards it as you breathe in.^{[3]
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5
Hold the pose for 20 to 30 seconds. Stay in the pose as long as it's comfortable or up to 30 seconds. When you go to release the pose, let go of your foot and slowly lower it back down to the floor. Then, repeat the pose on your opposite side.^{[4]
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- Remember to breathe deeply and evenly as you hold the pose.
- If you're new to the pose and can't hold it very long, just try your best.
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Method 2

Method 2 of 2:
Modifying the Pose

1
Keep your ankle low and raise your arm straight up for the gentlest stretch. Dancer's pose can be a challenge if you're new to yoga or don't have a lot of flexibility yet. To get you started, hold your ankle with one hand. Then, raise the opposite arm straight up so it's parallel with your torso. Hold this simplified pose without stretching your leg back.^{[5]
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- Try to keep the pose for at least 10 seconds to develop your balance.
2
Lean your forearms on a chair for extra stability in the pose. If you still need to work on your balance and want extra support, set a chair or stool in front of you. Place 1 of your forearms on the seat while you raise the opposite leg behind you. Grab the inside of your raised ankle with your hand and lift it. Then, hold the stretch for at least 10 seconds.^{[6]
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- Stop pulling your leg towards you if it feels uncomfortable or painful. You should feel a gentle stretch along your upper leg as you hold the pose.
3
Press your free hand against a wall for more support. If you're having a hard time balancing in dancer's pose, stand a few feet away from a wall and lift your ankle. Instead of extending your free arm out in front of you, press your palm against the wall for extra support.^{[7]
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- You could also ask a yoga partner to stand behind you and help you with your balance. They could help you hold your foot or keep hold of your hips so you don't wobble.
4
Slip a strap around your foot in order to get a deeper stretch out of the pose. Before you pull your leg back, hold the ends of a strap together so a loop hangs down. Slip your foot into the loop and hold the strap with one hand. Pull your arm to your shoulder like your holding a bag in place while you lift the leg towards the middle of your back.^{[8]
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Variation: If you want to do a full dancer's pose with the deepest possible stretch, bring your other hand behind your back and grab the strap so both hands are holding. Slowly work both of your hands down the strap towards your foot. This helps stretch your leg even more.

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