Yoga Pose: Full Lord of the Dance, Dancer's (Naṭarājāsana)

Previous Poses

Next Poses

  • Full Lord of the Dance

  • Naṭarājāsana

  • naṭarājā = lord of the dance
  • āsana = posture
  • Alt. Name:
    Dancer's
  • Category:
    Standing / Balancing
  • Difficulty:
    Expert
  • Description:

    From Mountain (Tāḍāsana) flex one knee and draw the foot up toward the hip. Then clasp the foot with the hand on the same side of the body by rotating the elbow in and up while extending the leg back and up from the hip. Lift the opposite arm overhead, bend the elbow and grasp the foot. Gaze is up. Maintain bandhas throughout the pose for stabilization. Remember to keep the standing leg straight and strong while remaining aware of the tendency to lock the standing leg knee. Keep the pelvis level to create symmetrical foundation for the full extension of the spine. Press the tailbone back and down, expand the chest, press the lower tips of the shoulder blades forward and up to facilitate opening of the heart center. If stable and at ease, release the crown of the head toward the arch of the foot and draw the elbows together. Breathe!

  • Benefits:

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