YogaFold
YOGAFOLD · POSE GUIDE
Dancer Pose
Natarajasana
Balance on one leg, bend the other knee and hold the foot or ankle behind you. Press the foot back and up, open your chest and reach your free arm forward in this balancing backbend.
Nataraja (Shiva as Lord of the Dance) → Dancer Pose.
The photo shows an advanced variation with an overhead foot hold. Prepare it separately from the basic rear foot hold.
This entry explains preparation and movement characteristics. It does not provide a complete practice procedure for the advanced photographed variation. Learn entry and exit directly with a teacher.
Movement guidance
Preparation
Use wall support to first practice bending one knee and holding the foot behind you.
Understanding the movement
This balance lifts a bent leg behind the body while standing on the other leg. The overhead foot hold in the photo requires more shoulder mobility and backbend range than the basic rear foot hold.
Hold and breathe
Press the held foot into your hand without concentrating the backbend in one part of your lower back. Keep breathing comfortably without holding your breath.
Exit and next movement
Practice releasing the pictured grip and lowering the leg using a method you have learned directly from a teacher.
Easier variations and preparation
Use a wall, hold the back foot lower or use a strap.
This advanced variation requires support and range of motion. Check preparation and exit with a teacher when first learning.
Difficulty refers to the photographed form. Individual experience may differ.
Tadasana (Mountain Pose)
Urdhva Hastasana (Upward Salute)
Uttanasana (Standing Forward Bend)
Ardha Uttanasana (Half Standing Forward Bend)