Natarajasana : Dancer’s Pose. Everything You Need to Know.



Every month at Vikasa we are offer a ‘Pose of the Month’ challenge to help inspire and educate our global Vikasa community on new poses that you can try yourself and work on mastering at home. 

Every month provide you with a detailed blog post with all the details about the pose, plus a 20 minute video where the pose of the month is used as the Peak Pose in the class.

PLUS, you can get involved! 

Share a post of you doing your version of the pose of the month and go into the running to WIN:

  • Our full Online 200hr Foundation Yoga Teacher Training (valued at $1,000) 
  • OR $1,000 off one of our in-person Yoga Teacher Training Programs at Vikasa here in Koh Samui, Thailand. 

Both training options enable you to become a certified yoga teacher and teach anywhere around the world. 

All you need to do to enter is:

  1. Share a post in your IG feed of you doing the pose of the month
  2. Tag us IN the post
  3. Share it to your stories and tag us 

We hope you enjoy learning and advancing each month with us and we’re excited to gift one lucky winner a month with the chance to become a Vikasa yoga teacher too. 

This months Pose of the Month is Natarajasana- Dancer’s Pose. Scroll down for a FREE CLASS with Victoria!

What is Dancer’s Pose?

Natarajasana, commonly known as Dancer’s Pose, stands out as a graceful dance between strength, flexibility, and balance. This elegant asana is not just a physical display of poise; it also embodies the spiritual and artistic essence of Lord Shiva, the cosmic dancer. 

Natarajasana, derived from the Sanskrit words “Nata” (meaning dance) and “Raja” (meaning king), translates to the “King of Dancers.” The pose imitates Lord Shiva’s cosmic dance, representing the dynamic and rhythmic cycles of the universe.

How to Perform Natarajasana:

  • Begin by standing tall in Tadasana (Mountain Pose).
  • Shift your weight onto your right foot.
  • Bend your left knee, bringing the heel towards your left buttock.
  • Reach your left hand back to hold the inner ankle of your left foot.
  • Inhale as you extend your right arm forward, parallel to the ground.
  • Find your focal point (a Drishti) to aid balance.
  • With a steady gaze, begin to kick your left foot into your hand, lifting it upward and backward.
  • Simultaneously, hinge at your hips, leaning your upper body slightly forward.
  • Keep your chest lifted, opening your heart.
  • Hold the pose for 15-30 seconds, breathing deeply.
  • Slowly release, returning to Tadasana, and repeat on the other side.

Benefits of Natarajasana:

Improves Balance and Concentration: Natarajasana challenges your balance, requiring concentration and focus. Regular practice hones these skills, both on and off the mat.

Enhances Flexibility: This pose stretches the thighs, groins, and abdomen, improving flexibility in these areas. The backbend element also promotes spine flexibility.

Strengthens Leg Muscles: As you lift and extend your leg, the pose engages and strengthens the muscles in your standing leg, especially the quadriceps.

Opens the Heart: The graceful arch of the back in Dancer’s Pose opens the chest, promoting better posture and lung capacity. It can also be emotionally uplifting.

Stimulates the Nervous System: The combination of balance and backbend stimulates the nervous system, promoting energy and vitality throughout the body.


Modifications and Options:

For Beginners:

  • Use a wall for support: Stand facing a wall and use it to stabilize yourself as you lift and extend your leg.
  • Start with a strap: If reaching your ankle is challenging, use a yoga strap around your ankle, holding the ends in your hand.


For Advanced Practitioners:

  • Full expression: Explore the pose with a deeper backbend, lifting your chest higher and extending your leg further.
  • Variation with a bind: For an added challenge, reach your top arm behind your back and bind with the lifted leg.


Dancers pose