Dancer

Sanskrit Name:

Natarajasana

Description:

A graceful heart-opening balance pose that builds focus, strength, and flexibility. Dancer expands the front body and cultivates presence through effort and ease.

Alignment Cues:

• Standing Foot and Leg:
  • Root down through all four corners of the standing foot
  • Standing leg strong and steady with a micro-bend in the knee
• Lifted Leg and Grip:
  • Bend the back knee and reach the same-side hand to grab the inside of the foot or ankle
  • Press the foot into the hand to create lift and expansion
• Hips:
  • Keep hips square to the front
  • Avoid letting the lifted leg pull the hip open
• Torso and Spine:
  • Lift the chest and lengthen the spine upward
  • Engage the core to support balance and alignment
• Free Arm:
  • Reach the opposite arm forward, parallel to the floor
  • Fingers energized and extended
• Gaze:
  • Drishti forward or at a steady point to support balance
• Breath:
  • Slow and expansive to create steadiness and grace