Young woman doing najarasana dancer pose on a beach

The Dancer - Natarajasana

March 06, 2019

The Dancer - Natarajasana

This posture will improve overall balance; strengthen the legs and the core whilst improving the agility of the spine and hip flexors.

Natarajasana is also known as the king dancers pose it symbolises an ancient dance of Siva.  This posture when practiced regularly encourages, grace, strength and openness.  It is regarded not only as a balancing pose but it is also a heart opener.

How to perform The Dancer – Natarajasana

Nata- Dance

Raja- King

Asana – Pose


Begin standing transfer all of your weight onto the right foot.  Make sure that your weight is distributed evenly through the sole of the right foot.  Bend your left knee bringing the left heel in towards your bottom.  Hold on the inside of either the ankle or the foot.  Reach the right arm up.

Keeping hold of the left foot lift the left leg behind you, lift the leg as high as you can without tipping forward first, then you can begin to allow the leg to lift a little higher as you take the upper body forward moving like a seesaw.  As your leg lifts your torso moves forward.

Only move the torso forward if your balance feels steady.

Hold for five complete breaths through the nose before moving to the other side.