Dancer Pose Natarajasana Exercise Guide
Exercise Profile
- Target
- Hip Flexors
- Equipment
- Body weight
- Body Part
- Stretching
- Primary Muscle
- Hip Flexors
- Secondary Muscles
- Core, Shoulders, Glutes, Quadriceps
- Intensity
- medium
- Category
- stretching
- Skill Level
- intermediate
- Estimated Calories
- 3.5
- Alternate Names
- Natarajasana
How to: Dancer Pose Natarajasana
- Stand tall with your feet hip-width apart.
- Bend your right leg, bringing your foot towards your glutes.
- Reach back with your right hand to grasp your ankle.
- Extend your left arm forward for balance.
- Hold the pose for 15-30 seconds, then switch sides.
Common Mistakes
- Overextending the back.
- Letting the standing knee collapse.
- Not engaging the core muscles.
Modifications
- Use a chair for support if balance is an issue.
- Perform with a bent knee to reduce strain.
Tips
- Engage your core to maintain balance.
- Focus on your breath while holding the pose.
- Keep your standing leg straight and strong.
Dancer Pose Natarajasana Alternatives
Tags
stretching
balance
flexibility
yoga
core
hip opener