How to Assume the Yoga Dancer's Pose

Dancer's Pose, or Natarajasana, is a vigorous, graceful standing pose that requires balance, strength and flexibility. Here's how to perform this yoga pose.

Difficulty: Moderately Challenging

Instructions

1. Begin standing with your feet together and arms by your sides. Shift your weight to your left leg. Find a point at eye level to steady your gaze at.

2. Extend your left arm in front of you so that it is parallel to the floor.

3. Bend your right knee and lift your right foot off the floor.

4. Take hold of your right big toe with your right hand, grasping it between your thumb, index and middle finger.

5. Lift your right foot up and back with your right hand.

6. Roll your fingers around your right big toe and rotate your elbow and shoulder so that your right arm is stretched behind your head.

7. Find a balance between pulling your right leg up and back and extending your left arm either straight forward or reaching into the air with your palm facing towards you. Hold for 10 to 15 seconds, making sure to continue even breaths.

8. Release the grip on your toe and lower right leg and arm. End in standing pose. Repeat on the other side.

Tips & Warnings

• This pose strengthens leg muscles and develops balance. The shoulder blades and chest muscles also get a good stretch.
• If you are very advanced, you may hold your back foot with both hands so that both elbows are pointing up in the air and your head leans back to meet your foot.