November 22, 2024, 2:00 pm | Read time: 6 minutes
One leg is firmly on the floor; the other leg is elegantly bent backward, reminiscent of a ballet pose: the “dancer” yoga pose is aptly named. FITBOOK shows you step by step how to learn the elegant standing pose.
The yoga pose “dancer” is vaguely reminiscent of the Arabesque posture from ballet. This exercise, also known as Natarajasana in Sanskrit, is an elegant standing pose that combines strength, flexibility, and balance. The dancer is often seen as a symbol of dedication to yoga practice and the flow of life, which is why it is one of the more well-known asanas. The asana challenges the body on several levels, making it a demanding posture. To learn it, you should have experience with backbends, as a flexible back helps you to grip the leg better. Hip flexibility and the ability to focus are also important in order not to lose your grip. Patience, practice, and the following tips will help you along the way.
Overview
What does the “dancer” pose look like?
The dancer, also known as Natarajasana in yoga, is a standing and balancing exercise in which one leg is stable on the floor while the other is bent and stretched backward and held by one or both hands. The upper body is tilted slightly forward, and the back is bent backward. This creates an elegant arch shape between the back and the raised leg. The asana is not only powerful and graceful but also challenges the body with flexibility and coordination. Natarajasana is an asana that requires both physical strength and mental focus – and it is precisely this balance that makes it so special.
Requirements for the “dancer”
The dancer is a backbend as well as a standing and balancing posture. Accordingly, it demands a lot from the body and is one of the advanced postures. The demands on strength, flexibility, and balance can be very challenging, but the pose can be individually adapted:
For example, if you are not flexible in your back, simply do not lift your leg as high. On the other hand, if you find it difficult to balance, you can hold on to a wall to support your balance. This means you have to concentrate on fewer things at the same time.
These conditions will make practicing easier:
- Flexibility in your back and hips: a flexible back makes it easier to reach for your back leg. If this is difficult, only lift the leg as high as is comfortable at first.
- Balance and stability: If necessary, hold on to a wall to help you find your balance. This allows you to focus on flexibility first and then improve your balance.
Learning the dancer: preparatory exercises
To master the yoga pose dancer, targeted stretches and preparatory exercises that stretch the hips and thighs and strengthen the back muscles are helpful, just like balance asanas. These include, for example:
- Backbends such as bow (Dhanurasana) or cobra (Bhujangasana): these exercises stretch the front of the body and prepare for the dancer’s backbend.
- Balance poses such as tree (Vrksasana) or warrior III (Virabhadrasana III): These asanas train stability in the standing leg and improve coordination.
- Hip openers such as lizard (Utthan Pristhasana): Such exercises promote hip mobility, which is crucial for the arch form in the dancer.
Before practicing backbends, you can prepare your body gently by lying on your back on a block at the beginning of the class. Place this under your lower back and lie down in a relaxed position with your legs up. You will automatically fall into a backbend and become more flexible in your back. Another option is to slowly walk backward down the wall with your hands. This also gently guides you into a backbend.
Advantages of the dancer
The dancer offers both physical and mental benefits and – if you are a spiritual person – affects several chakras simultaneously:
- Opening of the heart chakra (Anahata): As a heart-opening backbend, the dancer activates the heart chakra. Backbends can have a positive, calming effect on the mind and lead to more self-acceptance and openness towards others. By opening the chest, a feeling of freedom and inner lightness is created.
- Promotes balance and activation of the root chakra (Muladhara): The one-legged pose trains balance and stability. It strengthens the root chakra, which is responsible for the feeling of security and grounded energy. Better balance also helps you to feel stable and grounded in everyday life.
- Strengthening the muscles: Physically, the dancer strengthens the leg muscles, especially in the supporting leg. The posture also stretches the thighs, hips, and chest muscles, which can contribute to better mobility and an upright posture. The back bend strengthens the back, which improves flexibility and endurance.
- Focus and mental calm: The balance and intense focus required for the dancer also promote concentration. The pose supports inner stability and helps to calm the mind and experience being present in the moment.
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Conclusion
The dancer pose is a wonderful asana for training flexibility, strength, and balance. At the same time, it also requires these skills. The asana works on different levels: It strengthens the muscles, opens the heart chakra, and brings inner calm and stability. The pose requires patience and continuous practice, but the result is worth it: on the journey there, you will learn more about your own balance and dedication – both on the mat and in everyday life.