Lord of the Dance

Category: Balance Level: Advanced Sanskrit: Natarajasana

Step-by-Step Guide

Stand in Mountain Pose, shift weight to left foot

Bend right knee and grasp right ankle from inside with right hand

Kick right foot into hand, lifting leg behind you

Extend left arm forward, parallel to floor

Keep torso upright as leg rises

Hold 5 breaths and repeat other side

Stunning backbend and balance pose. Opens shoulders, chest and hip flexors. Builds focus and poise.

Use a wall or chair for balance support. Open shoulders with Eagle arms before attempting the full expression.

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Q: How do I avoid this pose straining my lower back?

Engage your core and press your pelvis forward. Think of lifting the back leg by kicking into your hand rather than collapsing the lower back.

Watch step-by-step demonstrations on YouTube.