Natarajasana Yoga Pose of the Week!

Also Known As Dancer’s Pose

Pronounced (na-tara-jahs-anna)

What does it mean?

Nata=Dancer + Raja=Lord, King

How do you do it?

1. From Tadasana shift your weight onto the right leg.

2. Bend the left knee and grasp the inside of the left foot with the left hand.

3. Start to bring the left foot and the right arm up toward the ceiling as you bring your torso forward. 

4. Find a Drishti (focus point) to fix eyes on to keep balance.

5. Hold 3-5 breaths.

6. Repeat on the other side.

Advanced Variations:

Begin to bring your left foot into the hook of your left arm. Send right arm up and back to clasp hands with your left arm. This is a Side Variation.

Full Version

Shift your grasp on the raised foot so that your arm is coming straight up toward the ceiling with a bend at the elbow coming back towards the foot. This requires coming into a deeper backbend.

Once you have the foot grasped with one hand, move the other arm into a parallel position and take ahold of the same raised foot.

Balance and deepen the backbend.


  • Stretches the shoulders and chest
  • Stretches the thighs, groins, and abdomen
  • Strengthens the legs and ankles
  • Improves balance