The Dancer Yoga Pose| Lord of the Dance Pose Steps

by Tanmay Joshi
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The Lord of the Dance Pose a.k.a the Dancer Yoga Pose) is an amazing pose that shows off just how flexible you can be! It’s not nearly as easy as it looks, though, so make sure you take your time when you practice it and do what works best for your body type.

The end result is totally worth it, though, so don’t give up if you feel like you aren’t getting it just right on the first try! Here’s how to nail the Lord of the Dance Pose (Dancer Yoga Pose).

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What Is the Dancer Yoga Pose?

We often see the dancer yoga pose in classes, but it’s not always easy to nail. Another name for this pose is Lord of The Dance, which comes from a Hindu deity, Shiva.

It takes some flexibility and balance skills, which is why we’ll show you how to master it. Before you read the article further, here are a few things you should know about natarajasana:

  • This pose stretches your shoulders and back muscles and improves your sense of balance.
  • The dancer yoga pose also activates several muscle groups in your arms and legs, making it an effective way to improve mobility.
  • If you do it regularly for three months or more, natarajasana can even increase bone density in some people!

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Lord Of The Dance Yoga Pose or Natarajasana Steps

Natarajasana Steps
Natarajasana Steps
  • To start off, place your feet together and firmly plant them on the ground in Tadasana.
  • Breathe deeply, and then start lifting your left foot in a way so that your heel remains close to your left buttock and your knees remain bent. Make sure that you are standing firmly on your right leg.
  • Next, press the ball of your right thighbone into your hip joint. Then, lift up the kneecap so you can stand tall and strong on your standing leg.
  • While performing this stretch keep your upper body straight. Grab onto the left foot from the side with your left hand. Be careful not to compress your lower back.
  • For this pose, make sure your pubis bone is pointing toward your navel. As you do this, tuck your tailbone down toward the floor.
  • Begin to raise your left foot up, away from the floor and backwards, away from your torso.
  • Extend your left thigh behind yourself and keep it parallel to the floor. Keep your right arm straight ahead so that it is also parallel to the ground.
  • Hold dancing pose yoga for around 15-30 seconds before releasing and repeating on the other side.

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Do Practice Balancing On One Foot To Master Dancer Yoga Pose

Stand in the Mountain Pose with your palms pressed together at the heart center. As you exhale, shift your weight onto one foot and bend that knee, bringing your arms up overhead.

Continue looking up as you reach one leg back behind you until it’s straight and parallel to the floor. Hold for three deep breaths, then switch sides; repeat for four rounds total.

This pose will build balance, allowing you to practice the Lord of the dance yoga pose correctly and properly.

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Natarajasana Benefits

  1. Strengthens and stretch your thighs, knees, ankles, calves and wrists.
  2. Improves spinal alignment.
  3. Good for digestion and elimination as it works on your abdominal muscles and organs.
  4. Helps relieve stress and fatigue.
  5. It helps you lose weight by toning your body from head to toe!
  6. Provides relief from back pain and headaches
  7. Stimulates blood circulation in all parts of your body
  8. Increases flexibility
  9. Increases concentration

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The Five Benefits of Dancer Yoga Pose

Lord of the Dance Pose Benefits
Lord of the Dance Pose Benefits

There are lot of different types of yoga poses, and each one offers its own unique set of benefits to the practitioner. One of the more challenging poses that offer some impressive benefits is the dancer yoga pose, also known as natarajasana in Sanskrit.

We will discuss some of its benefits which make this pose highly recommended by people who have tried it before.

Improves Flexibility

Holding one leg up at a time and stretching back to grab your foot is a great way to improve flexibility. The body can get stronger and more limber by just performing yoga poses on a regular basis.

As you become more flexible, performing other physical activities like running or swimming will be easier. You will be less prone to muscle spasms, pulled muscles and strains.

You’ll also increase your chances of having fun while doing activities with friends because you’ll easily manoeuvre through tight spaces that are hard for others to reach without twisting their bodies into uncomfortable positions.

Good For Individuals With Hunched Back

This exercise is good for anyone with a hunched back, whether due to a stressful job or an injury, such as a slipped disc. The movement helps relieve pressure and boost circulation while strengthening your core muscles and loosening tight ligaments and joints. You’ll be on the path of having straighter posture once you do this pose regularly.

Helps Balance the Mind, Body and Spirit

From its roots in India, yoga has been used as a tool for balance. The practice of the Lord of the dance yoga pose can improve not only your physical health but it also improves your emotional and mental well-being too.

When you practice dancing yoga pose regularly, you can gain control over what’s going on in your mind and calm down any worrisome thoughts.

Dancer yoga pose helps us focus on how we’re standing and sitting by slowing down our pace from moment to moment—making all our movements more intentional and meaningful.

Targets Core Muscles

As a spinal extension exercise, the dancer pose works many core muscles simultaneously, including both front and back muscles. Elongating these areas can help improve posture while strengthening your lower back.

And by building strength in those areas can even reduce lower back pain caused by sitting at a desk all day. This can be helpful for individuals who work on computers for much of their workday as computer users tend to have weakened backs from always having to slouch over their monitors.

So give yourself a break from hunching over your laptop, and make sure you do some regular yoga routines that target your core muscles regularly throughout your day!

Good for Quadriceps and Hip Flexors

The psoas muscle is large and powerful that attaches to both sides of your lumbar spine and extends down through your thigh. A tight psoas restricts the range of motion in many activities and lower your flexibility, which is especially important for dancers, who often work with their legs wide apart.

So, if you’re looking to stretch out a tight psoas, the dancer pose may be just what you need. It will help in strengthening and toning your quadriceps muscles as well as improves the movement of hip flexors. These are all good things for any dancer.

Time Required To Master Dancer Yoga Pose

Dancer pose (Natarajasana) might look easy enough—you’re just balancing on one leg while you raise your other leg high and lean back. But don’t be fooled: Holding yourself in place for long takes some serious upper-body strength and core stability.

The dancer pose is an excellent choice if you’re looking for a challenging yoga pose that will help improve your balance and flexibility. You may find that it helps relieve your back pain and brings better balance into your life as well.

If you practice it for 15 Minutes a Day, 5 Days a Week, then it might be mastered within a span of two or three months. However, it all depends upon an individual’s dedication.


Q.1. What is dancers pose good for?

Ans. Dancers pose, which is also known as the Lord of the dance pose, is a yoga posture. It’s great for strengthening and toning your legs, hips and inner thighs. Dancers pose can also help in overall body blood circulation and keep the anxiety away.

Q.2. What muscles does Dancer Pose use?

Ans. Dancer pose works your quadriceps, psoas and abdominals. Your core is also engaged as you balance on one leg. Dancer pose helps with balance, stability and flexibility in your lower body, improving overall athleticism.

Q.3. Is Dancer Pose hard?

Ans. The dancer pose or natarajasana is a standing yoga posture that opens up your hips and works your shoulders. The name comes from nata, meaning dance in Sanskrit, which is appropriate because you end up really feeling like you’re dancing!

It also requires some balance and coordination, so it’s a little more challenging than other poses. It tests an individual’s flexibility. But with proper practice and patience, it will be easy for you to nail down!

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