The Benefits Of Doing Dancer Pose In Yoga

Dancer's pose can be both challenging and liberating in any yoga class. One side of your body extends toward the sky while the other grounds and stabilizes you (via Yoga Journal). Also called natarajasana, dancer's pose is named after the Hindu god Shiva, who in the guise of Nataraja is known as the lord of dance (via North Carolina State University).

Dancer's pose has many benefits. You'll work on your balance by grounding one foot into your yoga mat while the other leg is in the air. This will also improve your concentration because as the opposite leg is engaged in a completely different action, you must hold your center so you don't fall over. Dancer's pose will also open your chest and shoulders as you engage in a backbend. This will help with your posture. You'll also need to engage your core in dancer's pose, which will help strengthen you in your everyday activities. Dancer's pose stretches and strengthens your hip flexors that often hold much of your stress.

According to Tummee, dancer's pose is an excellent way to tone and sculpt your glutes to help stabilize you. Not only does this yoga pose help to strengthen your chest and shoulders, but it also improves shoulder mobility.

Dancer's pose usually occurs after several warm-up poses. Start standing on your left foot with your right knee bent so that your right foot is behind you near your glutes. Grab your right ankle with your right hand (or use a strap or belt around the ankle) and reach your left arm overhead. Press the top of your right foot into your hand (or strap) to feel a tugging in the front of your right hip and quad. Your right shoulder should open up if you also pull on your right foot. Begin to gently lift your right foot up and push it away from your body while keeping your chest raised and pressed forward. Once centered, hold for 5-15 breaths before releasing. Switch feet and perform on the other side. For those new to yoga or struggling for balance, you can use your free hand to hold onto a wall or a chair for support as you enter and maintain the pose (via Ekhart Yoga).

You'll want to avoid dancer's pose if you have lower back pain or neck injuries (via Omstars). It's important to be mindful of your heart rate if you have high blood pressure. If you feel strain in your chest or notice dramatic changes in heart rate, come out of the pose immediately.