Pose Breakdown: Natarajasana (Dancer Pose)

Natarajasana, translated to dancer or lord of the dance pose, is a beautiful and challenging pose. Usually incorporated towards the end of a yoga flow, this pose is a great way to stretch out the body, focus the mind, and really challenge your sense of balance. It is a fun pose to play with, attempting to bring the back leg higher or reach the front arm further. Dancer pose is also a great pose for kids. It gives them a fun, challenging pose to try out.

Steps to get into pose:

  • Start in tadasana (mountain pose)
  • Shift weight to right leg/foot
  • Bend left after at the elbow bringing it out to the left side
  • Slowly bend left leg at the knee, bringing left foot into the left hand
  • Lift right arm straight up towards the sky
  • Holding the inside of the left foot, slowly kick the leg out behind out
  • While kicking the left leg out, slowly hinge at the hips reaching right arm ahead of you
  • Repeat steps for opposite leg




  • Stretches the shoulders and chest
  • Stretches the thighs, groins, and abdomen
  • Strengthens the legs and ankles
  • Improves balance




Yoga for Flying

As the holidays approach, many of us will be taking trips to see family and friends. Whether long or short, flying can be rough on the body. Sitting for long spans of time can put strain on certain joints and muscles.

Here are some poses that can be done fairly easily during that long flight to see grandma (or whoever it may be).

  1. Seated cat/cow with eagle arms
    • Sit with your feet grounded and your back slightly away from the back of the chair
    • Cross your left arm under your right, clasping hands
    • Inhale, reach the elbows up, opening the chest
    • Exhale, bring the elbows down, folding forward
    • Repeat with right arm under left
  2. Forward fold
    • Bring your hands to your knees
    • Inhale lift your chest up
    • Exhale slowing fold your chest towards your lap
    • Repeat
  3. Seated spinal twists
    • Sit with your feet flat on your ground
    • Take one hand to arm rest
    • Slow pivot upper body towards that side, twisting at the hips
    • Repeat on opposite side
  4. Leg lifts
    • Slowly raise one leg at a time, holding in raised position for a 2 breath count
    • Inhale lift leg
    • Exhale release leg
  5. Ankle rolls
    • Slowly lift the foot off the ground and roll in one direct, repeat in opposite
    • Repeat for opposite foot
  6. Neck rolls
    • Sit with your back straight
    • Slowly roll neck in one direction
    • Repeat in opposite direction
  7. Mountain pose
    • Find a space to stand
    • Engage abs, legs, and arms
    • Feel the strength in your stance, closing the eyes
    • Inhale, exhale for 2-3 breath count
  8. Lunges
    • Using the aisles, do small lunges up and down the aisle
  9. Seated meditation
    • Sit with your feet flat on the ground
    • Close your eyes
    • Notice your breath
    • Inhale/Exhale deeply


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