Natarajasana (Lord of the Dance Pose) is a deep backbend that requires patience, focus, and persistence. The pose is named after the Hindu god ...PosesbyTypePosesbyBenefitPosesbyAnatomyTheYogaforYouForexclusiveaccesstoallourstories,includingsequences,teachertips,videoclasses,andmore,joinOutside+today.Natarajasana(DancerPoseorLordoftheDancePose)isadeepbackbendthatrequirespatience,focus,andpersistence.TheposeisnamedaftertheHindugodShivaNataraja,KingoftheDance,whofindsblissinthemidstofdestruction.Likeitsnamesake,LordoftheDancePoseembodiesfindingsteadyingcalmwithin.InpreparationforNatarajasana,stretchyourshoulders,chest,hips,andinnerthighsinthesamemannerinwhichtheywillbechallengedinthispose.PracticebalancingposessuchasVrksasana(TreePose)andstretcheslikeGomukhasana(CowFacePose). AsyoustandoneachleginDancerPose,you’llstrengthenyouranklesandbegintocorrectanymuscleimbalancesyoumighthaveinyourlegs,hips,andglutes.YoucanuseastraptoachievegreateraccesstoDancerPose,andtokeepyourhipssquaredtowardthefrontofthematandyourliftedkneeinlifewithyourhipratherthansplayedouttotheside.DancerPose|LordoftheDancePoseBasicsSanskrit:Natarajasana(not-ah-raj-AHS-anna)Othernames:LordoftheDancePose,KingDancerPosePoseType:StandingBalance,BackbendTargets:LowerBodyWhyWeLoveIt:Iwasneveradancerbutinthispose,Ifeelgracefulandlong.Natarajasanaisallaboutbalance:you’resimultaneouslykickingandreaching.It’sabalanceofeffortandeasethatrequiresallofyourattention.SomedaysIfalloutofthepose,othersI’msteadyandstrong.It’sagoodreminderthatasitisinyoga,itisinlife.Everydayisanewchancetofindbalance.—TracyMiddleton,BrandDirectorPoseBenefitsDancerPoseimprovesbalanceandfocus,posture,posturalawareness,proprioception(asenseofyourbody’spositionandmovementinspace),andbodyawareness.Itcanboostenergy,fightfatigue,andbuildconfidence.Itstrengthensyourcoreandbackmuscles,andstretchesyourchestandshoulders.Onthestandingleg,itstrengthensthefrontofyourhip(hipflexor),yourthigh(whilealsostretchingthebackofyourthigh/hamstring),shin,andankle.On