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Of all the yoga poses out there, one is ubiquitous across social media and yoga posters: Dancer’s Pose. What makes this pose so popular?
It could be that it looks beautiful and graceful. Maybe it’s the work that is required to achieve the full pose.
Or perhaps it’s the positive effects it has on the body and mind.
If you don’t quite know why you love it but want to learn more about it, continue reading. If you can’t do the pose but what to work toward, you’re also in the right place!
Natarajasana comes from the Sanskrit words “nata” (dancer) and “raja” (lord or king). The pose is dedicated to Siva, Lord of the Dance, who, according to Hindu tradition, created dances, gentle or fierce in nature. This may explain why this pose is both graceful and vigorous.
This asana belongs to the balancing poses family. By standing on one leg, we strengthen the leg muscles while stretching the muscles of the bent leg. It’s a superb pose for expanding the chest and opening the heart, as well as improving the mobility of the shoulder blades and the entire spine.
The first step is having an open chest and flexible back. Poses that help release tension while building strength and improving mobility in these parts of the body are Locust Pose, Bridge Pose, Bow Pose and Camel Pose.
The second step to accessing Dancer’s Pose is being able to balance on one leg. Two poses that can help you improve your balance are Tree Pose, Extended Hand to Big Toe Pose and – one of my favorites – Half Moon Pose.
The third step is increasing the flexibility of your leg muscles and hip joints. Practice Downward Facing Dog, Seated Forward Bend, Reclining Big Toe Pose and Happy Baby’s Pose. Since these are parts of the body that hold a lot of tension because we tend to spend a lot of time sitting down, do these poses regularly even if you aren’t trying to reach Dancer’s Pose.
1. Start in Tadasana (Mountain Pose)
2. Stretch your left arm forward, palm facing the floor.
3. Bend your right knee, lift the foot and grab the inside or your big toe with your right hand.
4. As you gently kick your right leg up and back, rotate your right shoulder back to open your chest.
5. Focus on lifting your chest, activating the standing leg and maintaining the hips squared and your lifted knee aligned with your hip.
Let’s assume you’re not quite ready to reach the full pose. It doesn’t matter! Some advanced students never reach the full pose and they can still reap the benefits by doing some easy modifications.
If you are struggling to balance on one foot, stand in front on a wall and place your extended arm against it. If you can’t reach your foot, make a lasso with a strap, place your foot inside of it and gently pull.
By Aimeé Durán Triujeque; All Rights Reserved @2023
By Aimeé Durán Triujeque; All Rights Reserved @2023
Given the tensions that we hold in our hips and pelvis, dedicating some time to soften, stretch and release our muscles and joints can have a renewing effect.
Mermaid pose is a beautifully challenging and rewarding hip and heart-opening asana. It’s an advanced posture that requires a lot of openness.
