All Poses
Natarajasana
Dancer Pose
intermediateStanding/Balancing/Backbend
Muscle Groups
QuadricepsHip flexorsShouldersSpinal extensorsCore
A graceful one-legged balancing backbend where one foot is held behind the body, creating a bow-like shape.
Alignment Cues
- 1.Stand on one leg and bend the opposite knee
- 2.Hold the inside of the lifted foot with the same-side hand
- 3.Kick the foot into the hand to lift the leg higher
- 4.Reach the opposite arm forward
- 5.Keep the hips level
Benefits
- +Improves balance
- +Strengthens legs and ankles
- +Opens the chest and shoulders
- +Stretches the hip flexors and quadriceps
Muscle Groups
QuadricepsHip flexorsShouldersSpinal extensorsCore
Contraindications
- Low blood pressure
- Ankle injury
- Shoulder injury