Dancer Pose Natarajasana
Balance on one leg while the hand behind you holds the other foot and the leg kicks up; the front of the thigh and the chest open.
How to do it
Setup
Standing on one leg, the other knee bent, the same-side hand holding that ankle from the inside, the free arm raised.
Steps
- Press the foot back into the hand and lift it behind you.
- Tip the chest forward as the leg rises, the free arm reaching ahead.
- Hold and breathe, then lower the leg and switch sides.
Common mistakes
Locking the standing knee: keep it firm with a hint of bend. Lifted knee swinging out to the side: keep it in line with the hip. Hauling the foot up with the arm: the leg kicks back into the hand and does the lifting.
Breathing
Slow and even through the hold.
