How To: Natarajasana

AKA "Lord of the Dance", "Dancer Pose" & "Full Standing Bow Pose"

The Prep:


If you are working on the grip & opening your shoulders, a strap can be super helpful. If you don't have a strap, try a scarf or towel.

Tip: once you are balanced & your shoulders feel like they can open up more, walk your grip closer to you foot &  pull your leg upwards to open up the shoulders and straighten the arms.


Tips & Tricks

Evenly distribute the backbend across your upper, middle, and lower back.

Keep breathing throughout the pose, it's easy to forget & hold your breath so it is super important to be mindful of this.

Move slowly, keep your neck relaxed & reach forward through the crown of your head.

Keep your standing leg strong, weight distributed evenly in the foot & be aware of hyper-extending.


  • Opens the shoulders, quads, chest & hip flexors
  • Develops greater flexibility in your spine, shoulders & hamstrings
  • Strengthens back muscles
  • Improves Balance
  • Builds Coordination

Have any other tips & tricks you'd like to share or more questions about the posture? Feel free to comment below & share!