Dancer Pose

Dancer Pose, or Natarajasana in Sanskrit, is named after Nataraja, the dancing form of Lord Shiva. It's an elegant standing pose that combines a backbend, balance, and hip opening into one graceful expression.

How to Perform

1. Start in Mountain Pose: Stand tall and shift your weight onto your left foot. Fix your gaze on a steady point in front of you.
2. Bend Your Right Knee: Bend your right knee and bring your right heel toward your right glute. Reach back with your right hand and grasp the inside of your right ankle or foot.
3. Raise Your Left Arm: Extend your left arm forward and up, reaching toward the ceiling. Keep your shoulder relaxed.
4. Kick and Lift: Begin to kick your right foot into your right hand, lifting your leg up and back behind you. Simultaneously, hinge your torso slightly forward to counterbalance.
5. Open Your Chest: Keep lifting your chest and pressing your heart forward. Your standing leg should be strong and straight (but not locked).
6. Find the Balance: The pose is a dance between kicking back and reaching forward. Find the sweet spot where you feel both expansion and stability.
7. Hold for 5-8 breaths, breathing steadily and maintaining your Drishti.
8. Release: Slowly lower your right leg and return to Mountain Pose. Repeat on the other side.

Benefits

• Strengthens the standing leg and ankle
• Stretches the shoulders, chest, thighs, and hip flexors
• Improves balance and posture
• Opens the heart and builds confidence
• Develops grace, poise, and body awareness

Dancer Pose teaches us that true strength is graceful, and true grace requires strength. It's a beautiful pose for February — a celebration of the heart.

Namaste,
Andrea Borghi
Green Yoga Inc