In tips for teachers

Natarajasana – Dancer’s Pose – is a beautifully challenging yoga pose. It’s a complex pose with a lot of benefits:

  • Opens the chest and front line of the body
  • Works your balance (ankle and hip stability)
  • Increases focus

The component parts (parts of the body that need to be warmed up or educated in order to do the pose) are as follows:

  • Hip flexor opening: the front of the hip needs to be stretched and opened.
  • Backbend: the backbend should initiate from the upper back (thoracic) and the lower back should be stabilized by the core, which leads us to ….
  • Core stability: engaging the abdominals intelligently prevents over-compression in the lower back
  • Hamstring opening: to hinge forward from the hip, the backs of the legs need to be open.
  • Arm in extension: the arm that is holding your foot is moving backwards in space. This helps with chest opening.
  • Balance: training the outer hips and ankles to support us in space.

Here’s a flow sequence that helps you warm up your body to make the most of the pose! Props you may want:

  • Strap


  • Virasana – Hero’s Pose
  • Cat Cow with leg and arm extended (Dancing Cat)

Warm Up

  • Surya Namaskar A with low lunges
  • Triangle trikonasana
  • Twisted chair parivrttta utkatasana
  • Eagle garudasana
  • High lunge with arms clasped behind
  • Wide legged forward fold prasarita padottansana  c
  • Sphinx and Locust salabhasana
  • High lunge into twisted lunge parivrtta parsvakonasana
  • Thigh stretch (add a quad stretch in low lunge, or do a pose like saddle)
  • Locust and Bow dhanurasana
  • Warrior 3 virabhadrasana


  • Dancers holding foot with simple standing quad stretch natarajasana
  • Dancers holding foot with arm in extension (behind), adding hinged forward backbend
  • Dancers holding foot with both arms above head and elbows bent – use strap to hook foot


  • Forward fold janu sirsasana or paschimottanasana
  • Seated twist ardha matsyendrasana
  • Thread the needle or seated outer hip stretch agnistambhasana

Happy sequencing!


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