Dancer Pose
NatarajasanaA standing balance and backbend, holding the lifted back foot as it kicks into the hand. Combines balance, a chest opening, and a quad stretch.
- 01Stand tall and shift the weight into one foot.
- 02Bend the other knee and catch the inside of the foot with the same-side hand, or loop a strap.
- 03Reach the free arm forward and up as a counterbalance.
- 04Kick the lifted foot back into the hand to open the chest and lift the thigh.
- 05Hinge the torso slightly forward while keeping the standing leg strong.
- 01Kick the foot into the hand to rise.
- 02Reach the front arm forward for balance.
- 03Keep the standing knee soft and steady.
- 01Collapsing the standing side — stay lifted and long through the front body.
- 02Cranking the lifted foot without kicking into the hand — the kick creates the lift, not the pull.
- 03Letting the lifted knee splay out — keep it tracking behind the hip.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.