Full Dancer Pose anatomy
Full Dancer Pose · Natarajasana · Tư thế vũ công nắm chân qua đầu
Full Dancer Pose mainly works quadriceps, 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 the right leg, bend the left knee and take the left foot back. Reach the left hand overhead to hold the foot with the elbow pointing up, then bring the right hand up to hold it too, kicking the foot into the hands to lift the leg high behind the head as the upper back arches. The standing leg stays firm while the glutes and back muscles work hard; the front of the left hip and thigh, the chest and the shoulders stretch deeply. It needs very open shoulders and good balance and is best practiced with a teacher.
Muscles in this pose
Working (contracting): Quadriceps, Gluteus maximus (left), Hamstrings (left), Erector spinae, Multifidus, Deltoid, Serratus anterior
Stretching: Hamstrings (right), Rectus femoris (left), Iliopsoas (left), Rectus abdominis, Pectoralis major, Latissimus dorsi, Triceps brachii
Stabilizing: Gluteus medius (right), Soleus (right), Tibialis posterior (right), Fibularis group (right), Transversus abdominis, Rotator cuff, Biceps brachii
Why these muscles work or stretch
- Quadriceps · Working (contracting): Standing leg: keeps the knee straight without locking
- Gluteus maximus · Working (contracting): Kicks the leg up and back
- Hamstrings · Working (contracting): With the glutes, extends the hip to lift the thigh
- Erector spinae · Working (contracting): Arches the upper back and lifts the chest
- Deltoid · Working (contracting): Holds the elbows pointing up
- Serratus anterior · Working (contracting): Rotates the shoulder blades upward so the arms can reach overhead
- Hamstrings · Stretching: Stretched as the pelvis tips forward over the standing leg
- Rectus femoris · Stretching: Deepest stretch: hip extended while the knee is bent
- Pectoralis major · Stretching: Stretched with the arms overhead
- Latissimus dorsi · Stretching: Stretched by the overhead arm position
- Triceps brachii · Stretching: Lengthened as the elbows bend behind the head
- Gluteus medius · Stabilizing: Keeps the pelvis level
- Tibialis posterior · Stabilizing: Supports the arch of the standing foot
- Fibularis group · Stabilizing: With the other lower-leg muscles, keeps the balance on the foot
- Transversus abdominis · Stabilizing: Protects the lower back
- Rotator cuff · Stabilizing: Turns the arms out and steadies the shoulders with the elbows up
- Biceps brachii · Stabilizing: Keeps the hands holding the foot
Practice cues
- Keep a micro-bend in the standing knee; grip the floor with the foot
- Kick the foot into the hands to lift it; don't pull with the arms
- Keep the hips close to square; don't let the left leg open out
- Lift the chest, elbows up, without cranking the neck back
Benefits
- May help improve flexibility in the shoulders, spine and front hips
- Strengthens the standing leg, glutes and back muscles
- Trains balance and focus
Cautions / contraindications
- Avoid with a shoulder, back, disc or neck injury, or spinal stenosis
- Avoid with a knee or ankle injury on the standing leg
- Avoid during pregnancy: deep backbend with a risk of falling
- Very advanced pose: practice only with a teacher, after a thorough warm-up
Easier variations
- Loop a strap around the left foot and hold it with both hands overhead
- Practice Dancer Pose (one hand on the foot, right arm reaching forward), near a wall if needed
- With dizziness or low blood pressure, practice beside a wall
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
Related poses
- Dancer Pose Natarajasana
- Sugarcane Pose Ardha Chandra Chapasana
- One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana
- Wild Thing Camatkarasana
- Wheel Pose (Upward Bow) Urdhva Dhanurasana
- Warrior III Virabhadrasana III
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)