Dancing Shiva Pose

Śivanaṭāsana

Works on Hip flexors · Quadriceps · Shoulders

How to do it

1. Stand tall on one leg and bend the other knee, lifting the foot behind you.
2. Reach the same-side hand back to hold the foot and lift it higher, with the other arm forward.
3. Tilt the chest forward, extend the leg and breathe; release slowly and switch sides.

To come out, release the foot slowly, stand tall and shake out the legs.

Common mistakes

• Don’t lock the standing knee.
• Don’t pinch the lower back.
• Don’t force the foot higher than the body allows.

Benefits

• Builds balance and focus.
• Opens the front of the hips and the chest.
• A graceful, flowing pose.

Make it easier or different

• Easier: use a strap or stand next to a wall.
• Shorter reach: hold the ankle.
• Challenge: lift the foot higher.

Take care: Go easy with knee, hip or lower-back injuries.

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
• Dancer Pose with StrapIntermediate
• Eagle PoseIntermediate