Foot kicks into the handFree arm reaches forwardGaze aheadStanding knee softStanding foot downDancer Pose
Naṭarājāsana
Read what the gnome says
Dancer Pose! Stand on one leg, hold the other foot behind you, and kick it into the hand as you lean forward. Reach the other arm forward, chest open. Standing knee soft. Breathe, then switch. Dancing gnome.
Works on Quadriceps · Glutes · Spinal extensors · Shoulders
How to do it
- Stand on one foot, bend the other knee and take hold of the foot with the same-side hand.
- Kick the foot back into the hand and lean the chest forward.
- Reach the free arm forward, gaze ahead and hold; switch sides.
Common mistakes
- Don’t lock the standing knee.
- Don’t pull the foot hard.
- Don’t hold the breath.
Benefits
- Builds strength and steadiness in the legs.
- Improves posture and balance.
- Wakes up the whole body: good early in a practice.
Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.
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 Pose with StrapIntermediate
Dancing Shiva PoseIntermediate
Eagle PoseIntermediate
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