The Dancer King - Natarajasana


The Dancer King – Natarajasana

With spring on it’s way and our energy levels improving, now is the time to develop poise and balance! And what better way than practising the Dancer King asana?


  • Improves co-ordination
  • Quietens the breath
  • Improves flexibility in the spine
  • Develops mobility in the pelvis
  • Strengthens and tones the feet, ankles and legs

How to do it?

I always begin standing postures from Tadasana, the mountain pose, as this gives you physical steadiness and mental stillness.

  • Stand in Tadasana and allow your breath to settle
  • Set your gaze gently on something at eye level which will hold your attention while you practise
  • Gently move your weight onto your right foot, then bend the left leg and raise your left foot behind you
  • Reach back and grasp your left ankle with your left hand
  • Steady yourself and bring the knees into line (don’t have the left knee sticking forward!)
  • Extend your right out straight in front of you, parallel to the floor
  • Breathe gently and hold
  • If you want to extend yourself further, you can gently push your left foot against your hand and feel the leg lifting up and away behind you
  • Try and keep your body upright so that the stretch works into your raised leg and your back
  • By practising in this way you will improve mobility in the pelvis and you will lengthen the front of the left thigh
  • To finish, bring your left knee into line with your right knee, gently release the hold on your left ankle and return your left foot to the floor
  • Repeat on the other side

Things to watch

  • Work gently and develop a sensitive approach to the posture
  • Remain focussed so that you can balance well
  • Keep facing forward and avoid twisting, even if it means you can raise your leg higher!

Here is a link for more info about the posture including contra-indications:

Izzy Ixer

British Wheel of Yoga Dip Yoga Tutor and Coach

You can find out more about Izzy here and about yoga at the Centre here

Twitter @IzzyIxer or @IzzyYoga




Where do I start?

Don't know where to start with complementary medicine.

Get in Touch