Dancer (hold)

Natarajasana

Yogaintermediatetimedno equipment

Standing on one leg, the hand on the same side as the lifted leg holds the inside of that foot behind the body; the foot kicks back and up into the hand while the torso tips forward as a counterweight and the free arm reaches forward and up.

How to do it

1. Stand on the left foot (flat, toes forward), left knee straight but soft.
2. Bend the right knee, bring the right heel toward the right buttock and hold the inside of the right foot/ankle with the right hand.
3. Raise the left arm forward and up to about 45-60 degrees above horizontal, fingers reaching.
4. Press the right foot back into the hand so the right thigh lifts behind you toward horizontal, while the torso hinges forward about 30-45 degrees.
5. Hips stay facing forward and level; chest open; gaze forward past the left hand.

Muscles worked

lombari, pettorali, deltoidi, quadricipiti, glutei