Dancer's Pose (Natarajasana)

Targets the quad and hip flexor of the lifted leg through a deep stretch, the chest and shoulders through the backbend, and the standing leg glutes and core for balance stability. Helpful as a peak expression combining balance and heart-opening, building shoulder flexibility, and bringing a sense of grace and expression to a flow. The movement balances on one leg, reaches the same-side hand back to hold the inside of the lifted foot, kicks the foot into the hand to create the backbend, and extends the free arm forward to counterbalance.

Cues

• Kick the lifted foot into the hand and reach forward through the front arm.