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Dancer's Pose (Natarajasana)

Elisha in Dancer's Pose (Natarajasana), balanced on one foot, back foot held in one hand, chest and gaze lifted forward
Grace, strength, and the art of letting go.

Dancer's Pose is an elegant and expressive backbend that combines balance, strength, and flexibility. Named after Nataraja, the dancing form of the Hindu god Shiva, this pose requires focused concentration, open hip flexors, and a patient approach to the backbend. It strengthens the standing leg and core while stretching the chest, shoulders, and front of the thigh.


How to Practice Dancer's Pose (Natarajasana)


  1. Stand in Mountain Pose. Shift your weight onto your right foot.

  2. Bend your left knee and bring your left heel toward your left glute.

  3. Reach your left hand back and hold the inside of your left foot or ankle.

  4. Extend your right arm forward at shoulder height for balance, or reach it overhead.

  5. Inhale to lengthen your spine, then on an exhale, begin to kick your left foot back into your hand.

  6. As your leg lifts behind you, hinge your torso slightly forward to counterbalance.

  7. Keep your left knee pointing down (not out to the side) and your hips level.

  8. Hold for 5 breaths, then switch sides.


Modifications & Variations

  • Use a wall: Stand facing a wall and touch your front fingertips to it for balance support.

  • Use a strap: Loop a strap around your back foot if you can't reach it easily, this protects your shoulder and lower back.

  • Less depth: You don't need to kick the foot high to benefit from this pose. Even a small lift with a long spine is a beautiful Dancer's Pose.




Bring Your Practice to Life


A large group of yoga students practicing on the grass in Golden Gate Park on a sunny day, with trees and a blue sky in the background

Free Yoga in Golden Gate Park


Every summer I teach free outdoor classes at the Whale's Tail in Golden Gate Park, June through October. Bring your mat, bring a friend, and meet me on the grass.


Elisha seated in meditation on an open-air wooden yoga shala, surrounded by tall wooden posts, with a misty lake and mountain range visible in the background at sunrise

Yoga Retreats Around the World


Ready to go deeper? I lead small-group retreats in some of the most beautiful places on earth. A few days of practice, good food, and real rest can change everything.



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