Becca is the author of Teaching Yoga: Creative Cueing for Safer Mixed Level Classes. A long-time studio owner and teacher trainer, she now teaches online, blogs, and creates resources for other yoga teachers.

Natarajasana (Sanskrit for Dancer pose or Lord of the Dance Pose)

not-ah-raj-AHS-anna (sanskrit pronunciation)
nata = dancer
raja = king

Given that our students often encounter images of the traditional Dancer pose on social media, there's a common misconception that the pose is entirely out of their reach.

In many of the photos, a young person is reaching over their heads and holding their foot, sometimes even cradling their head in the sole of their foot!

It’s true, that most of us cannot do this intense version, however there are many modified variations of Dancer Pose that are quite accessible and fun to practice.

The benefits of Natarajasana, even for beginners practicing the modified variations, are huge!

One-legged balances are fantastic for strengthening the gluteals, thighs, and core. This is work almost everyone needs.
The modified variations also stretch the thighs, which is especially important for those of us who sit a lot during the day.
Dancer pose opens the chest and shoulders and helps with improving posture.
Improving balance makes people feel more confident, and as they get better at this pose, and other one-legged balances, they often feel a sense of accomplishment.

In today’s post, I’ll share how I teach Dancer pose in mixed level groups, including beginners and older participants.

I’ll also share sequencing and cueing ideas. Even accessible variations (modifications) of this pose can be challenging.

When I teach it, I consider it a peak pose and include many preparations.

Teaching Dancer Pose Variations for Beginners

In mixed-level classes it is often necessary to offer at least 3 different versions of this pose so that everyone finds something that works for them. We must set an intention to focus more on how the pose feels inside our bodies, than what it looks like from the outside.

When I practice Dancer and properly warm myself up, I feel so open and relaxed in the posture. But the photos of me in Dancer don’t look like what we see on social media.

A true yoga practice is about caring for the body and experiencing the poses from the inside along with the breath. The benefits of Natarajasana mentioned above, especially improved balance and strength, are so helpful to beginners.

For beginners, and also those who have healthy joints, but are less flexible:

Option 1: The Basic Dancer - Holding the ankle with one hand, while extending the other arm in front.

Start with a standing quadricep stretch, with one hand on the wall or on a chair.

Observe: Can the students easily reach their ankles? Can they balance on one foot? If not, then move to Option 2 below. If yes, then start to slowly deepen the pose.

Begin taking the knee back, while also lifting the heart.
Have the students test their balance by taking their hands off the wall or chair for a moment.
For those who are able to balance, offer them the option of folding forward a little as they continue to take the knee back.

Option 2: The Basic Dancer with a Strap

For those who are less flexible and struggle to get to their foot, they can still do this version of the pose, but with a strap.

Dancer Pose Variations for those who are less stable, and those with knee or hip issues:

Option 3: Hands on the wall, foot on a chair

Place a chair with the seat side facing the wall.
Bring the hands to the wall at shoulder height, and place a foot on the chair seat.
The foot may be pointed or flexed.
Those who are stable may slide the foot back a little until they feel the stretch.
Walk the hands up the wall and gently lift the chest.
Again, as with the other options have the students test their balance.

Option 4: One hand on the wall, foot on a chair

Walk the hands up the wall as far as is comfortable.
Lift the chest and reach out over the head with one hand and then the other.

Option 5: Quadricep stretch with a strap

Begin with hands on the wall, and foot on a chair seat.
Use a long strap to loop the foot. Place the strap over the shoulder.

Slowly draw the foot up, keeping the strap resting on the shoulder, and place foot on the chair seat.

For some students this will be their version of the pose, with their foot still on the chair.

Option 6: Walk hand up the wall, lift foot off of chair

For the students who are stable, begin taking the knee back.
Walk one hand up the wall.
Maybe lift the foot off the chair.

Sequencing: Prepare the Class for Dancer Pose

Many of us do not need to warm-up first before doing a basic quadricep stretch. We do it easily before a run or other activities. However, for some of our students, especially those who sit all day, we need to prepare them. If we are planning on offering a deeper variation of Dancer, then we need even more repetitions before practicing the pose. In order for our students to experience all the benefits of Natarajasana, a proper warm-up is very important.

Areas of the body to be warmed-up:

shoulders
chest
upper back
lower back
glutes
hips
thighs
knees
ankles
feet

We need a full body warm-up to prepare for variations of Dancer pose, with an emphasis on the shoulders and hips. The easiest and most effective way to get started is repetitions of standing sequences. Include sequences with basic poses like Warrior 1, Warrior 2, Triangle, Side, Angle, Lunges, and Chair,

Begin to work in one-legged balances the second time through your sequence, such as Tree and Airplane (mini Warrior 3). Include some Sun Salutations if the class can tolerate them, and if not work on a standing lunge series instead.

Include a gentle backbend series to help open the chest and get the shoulders moving. Include Locust variations and Half Bow too if they can do it. Also helpful is a low lunge series that includes a quad stretch and half splits, but this is only for those with healthy knees.

If your class is full of strong balancers, then offer the basic Dancer pose (Option 1 above) after a few rounds of standing sequences and Sun Salutations. It is fun to place it in-between sides of a flow. In other words, do a full sequence of poses with the left foot back, then end the sequence with Dancer and hold it.

If your class is mixed with those who struggle some with balance, then its better to finish up the standing flows, and then move everyone to the wall for Dancer. With this group I create a “balancing” section of class, after they are very warm and ready, for the more challenging one-legged poses.

Basic Cueing and Alignment Ideas for Basic Dancer Pose Variations

Place the standing foot in a natural position. Have the toes tracking in line with the knees. It is Ok if the toes flare out a little. They do not have to be pointing completely straight forward as this is hard on some people’s knees.
Engage the glutes. This is one of the top issues when people struggle with balance, lack of gluteal engagement. The glutes work with the core to stabilize the pelvis.
Draw the low belly in and up working the core.
Press your hand into your foot and your foot into your hand creating a gentle isometric engagement.
Start with the knee pointing straight down and let the stretch develop some before taking the knee back.
Start to take the knee back, while also lifting the chest.
Keep one hand on the wall or reach it out in front of you.
Inhale as you deepen the backbend a little. Bring the breath into the chest to deepen the stretch on the front body. Exhale and soften a little making the backbend a little less. As you gently move into the back bend again, try imagining the breath coming into the low back ribs. See if that changes your experience of the pose.

The Benefits of Natarajasana are for Everyone!

With these variations and modifications most students will be able to find a Dancer pose that works for them. As we build classes it gets easier to integrate new students as they will begin to follow the other students who are like them. When new students come to class, we can place them near a regular student who knows many of the modification they are going to need. If they see the regular students put their hand on the wall they are likely to follow and do it also.

Create a welcoming environment with fun variations that students can actually do. This will not only help more people experience all the great benefits of Natarajasana, but will build your classes too! ♢

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Benefits of Natarajasana: Tailoring the Dancer Pose for Mixed-Level Yoga Classes