Dancer Pose anatomy
Dancer Pose · Natarajasana · Tư thế vũ công
Dancer Pose mainly works quadriceps (right), gluteus maximus (left), hamstrings (left), erector spinae; it stretches hamstrings (right), rectus femoris (left), iliopsoas (left), rectus abdominis; gluteus medius (right), soleus (right), tibialis posterior (right) stabilize.
Opening the 3D model…
Stand on one leg and hold the back foot with the same-side hand; kick the foot into the hand to lift the leg up and back as the torso tilts forward and the other arm reaches ahead. A blend of balance and backbend that deeply stretches the front of the hip and thigh of the lifted leg.
Muscles in this pose
Working (contracting): Quadriceps (right), Gluteus maximus (left), Hamstrings (left), Erector spinae, Deltoid (right)
Stretching: Hamstrings (right), Rectus femoris (left), Iliopsoas (left), Rectus abdominis, Pectoralis major (left)
Stabilizing: Gluteus medius (right), Soleus (right), Tibialis posterior (right), Transversus abdominis
Why these muscles work or stretch
- Quadriceps · Working (contracting): Standing leg
- Gluteus maximus · Working (contracting): Kicks the leg up and back
- Erector spinae · Working (contracting): Arches the spine
- Deltoid · Working (contracting): The front arm reaches forward
- Hamstrings · Stretching: The standing hip flexes as the torso tilts forward
- Rectus femoris · Stretching: Deepest stretch: hip extended while the knee is bent
- Pectoralis major · Stretching: The arm reaching back to the foot opens the front of the shoulder
- Gluteus medius · Stabilizing: Keeps the pelvis level
- Tibialis posterior · Stabilizing: Supports the arch of the standing foot
- Transversus abdominis · Stabilizing: Protects the lower back
Practice cues
- Kick the foot into the hand rather than pulling with the arm
- Keep the lifted knee from splaying out; hips level
- Root the standing leg without locking the knee
Benefits
- Strengthens the standing leg and the muscles around the ankle
- Stretches the hip flexors and quadriceps of the lifted leg
- Opens the chest and the fronts of the shoulders
- Trains balance, focus and back strength
Cautions / contraindications
- Avoid with acute low back pain or spinal stenosis
- Take care with dizziness or low blood pressure; stay near a wall
- Take care with knee or shoulder pain; loop a strap around the foot
- Take care in pregnancy; lift the leg only a little, using a wall
Easier variations
- Hold a wall or chair back with one hand for balance
- Loop a strap around the back foot if the hand doesn't reach
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Sugarcane Pose Ardha Chandra Chapasana
- Full Dancer Pose Natarajasana
- One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana
- One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana
- Wild Thing Camatkarasana
- Wheel Pose (Upward Bow) Urdhva Dhanurasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)