Dancer Pose with Strap

Naṭarājāsana (strap)

Works on Quadriceps · Hip flexors · Chest

How to do it

1. Stand tall, loop a strap around the foot of the back leg and hold the strap in the same-side hand.
2. Reach the other arm forward, lift the foot toward the sky and walk the hand up the strap.
3. Tilt the chest forward and lift the leg higher, gaze at the hand and breathe; release slowly and switch sides.

To come out, release the strap, lower the leg slowly and stand tall.

Common mistakes

• Don’t lock the standing knee.
• Don’t pinch the lower back: tuck the tailbone gently.
• Don’t turn the hips open.

Benefits

• Makes the full Dancer Pose reachable with a long front-body stretch.
• Builds balance and focus.
• Opens the chest and shoulders.

Make it easier or different

• Easier: stand next to a wall and rest a hand on it.
• Shorter reach: hold the strap closer to the foot.
• Challenge: walk the hand further up the strap.

Take care: Go easy with knee, hip or lower-back injuries; use the wall if balance is uncertain.

Suggest a correction

What next

Dancer Pose Intermediate King Dancer Pose Advanced

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Bound Reverse WarriorIntermediate
• Chair Pose on TiptoesIntermediate
• Chair-Supported Warrior IIIIntermediate
• Dancer PoseIntermediate
• Dancing Shiva PoseIntermediate
• Eagle PoseIntermediate