We absolutely love Dancer’s Pose! It’s one of those beautiful shapes that makes you feel strong, graceful, and completely present all at once. It’s a standing balance, a backbend, and a heart-opener all rolled into one, helping to stretch out the front of the body while building incredible stability in your legs.
Whether you’re feeling super steady or a little bit wobbly today, remember that this pose is all about the journey, not the destination. It’s a wonderful way to play with your balance and find a sense of openness through your chest and hips. If you find yourself tipping over, just smile, take a breath, and start again—it’s all part of the practice!
In this guide, we’ll walk you through how to feel into this pose safely and mindfully, with plenty of options to make it work for your unique body.
How To Do Natarajasana (Dancer’s Pose)
Find your foundation
Start standing tall at the top of your mat. Feel your feet grounding into the earth, hip-width apart. Take a moment to lengthen your spine and roll your shoulders back, feeling your chest naturally open up.
Connect with your foot
Shift your weight into your left leg, keeping it strong but with a soft micro-bend in the knee. Bend your right knee and bring your heel toward your glute. Reach back with your right hand and catch the inside or outside of your foot or ankle. If the foot feels far away, you can always use a strap to bridge the gap!
Focus your gaze
Find a still point on the floor or wall in front of you to focus on—this is your ‘Drishti’. Keeping your gaze soft but steady will really help with your balance. Reach your left arm forward or up toward the sky to find more length.
Kick and lean forward
Slowly begin to kick your right foot back into your hand. As you kick, let your torso naturally lean forward a little, but keep your heart lifting. Think about creating a beautiful bow shape with your body. If you’re near a wall, feel free to rest your front hand on it for extra support.
Breathe and feel into it
Stay here for 5-10 deep, nourishing breaths. If you were practising this in a Yin Yoga style, we’d stay much longer and use props like a wall or chair to take the effort out of the balance. When you’re ready, gently release and swap sides.
The Benefits of Natarajasana (and Yoga in General)
Dancer’s Pose is such a beautiful way to build strength and stability through your entire lower body. As you balance, you’re toning the quadriceps, hamstrings, and glutes of your standing leg, while simultaneously finding a deep, delicious stretch through the hip flexors and psoas of the lifted leg. It’s also a wonderful heart-opener, creating space across the chest and shoulders, which can feel amazing if you’ve been hunched over a desk all day.
Beyond the physical, this pose is a powerful tool for your nervous system. Because it requires focus and a steady gaze, it naturally draws your attention inward, helping to quieten mental chatter and cultivate a sense of calm concentration. It’s a practice of finding your centre amidst the wobbles, teaching us how to stay composed even when things feel a little shaky.
This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding that sweet spot between effort and ease, and learning to dance with the wobbles rather than fighting against them.
Explore More Yoga Poses
If you enjoyed this pose, you might also love:
- How to Do Adho Mukha Vrksasana Pose | Handstand
- How to Do Supta Parivrtta Garudasana Pose | Twisted Roots Pose
- How to Do Tadasana Pose | Mountain Pose
Curious About Yoga Teacher Training?
This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.
You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.
10 Yoga Poses to Explore Before You Begin Teacher Training
A free beautifully designed guide with step-by-step instructions, confidence boosts, and everything you need to feel ready — even if you don’t feel ready yet.
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Always merrymaking,
Emma + Carla