Lord of the Dance Pose

Lord of the dance pose is a standing and balancing yoga pose. It takes a lot of spinal flexibility and is the fullest expression of dancers pose. Dancers pose is more commonly known and used in yoga flows because it’s a fairly easy peak pose. However, lord of the dance pose tends to take more time before it’s achieved.

It’s a beautiful pose, which has been named lord of the dance because of how it looks. The expression looks like an extremely talented dancer, so much so that it could be the lord of all dancing. This pose takes a lot of balance but is also an enjoyable pose that should be fun.

The basics of lord of the dance pose

Lord of the dance pose, which is also known as Natarajasana, is a hip opening and a back bending pose. It targets the hips, the shoulders, the spine, the legs, and the ankles. All of these things are engaged whilst in the pose and being worked in some way. 

Lord of the dance pose takes a lot to be able to do. So much practice and stretching go in before this pose can be done, which is why it’s such a big peak pose. This pose is an advanced pose and isn’t advised for beginners to do. Dancers pose is a good preparatory pose for full lord of the dance pose because it has all the same elements but isn’t as deep or difficult.

The benefits of practicing lord of the dance 

Due to there being so many elements that make up lord of the dance pose, there are also so many benefits. To begin with, it’s a great pose to improve and work on balance as the pose requires a person to balance on one leg. This also improves a person’s ability to focus. When the arms go back it opens up the chest area and stretches the shoulders.

Whilst opening the chest it also requires the back to bend significantly. This improves spinal health and increases spinal flexibility. The leg that is being lifted needs to go quite high, which requires the hips to open. When the leg is pulled up higher, it stretches the hips and hamstrings. Lord of the dance pose takes a lot of work, which means it strengthens a person’s determination.

How to do lord of the dance pose

Step by step instructions for getting into the pose

  1. Begin in Tidasana, a standing position with feet hip-width distance apart and arms laying by your side.
  2. Bend your knee and lift your right foot up to bring your foot up to your glutes. Grab onto the inner part of the right foot with the right hand as you raise the left arm up to the sky. Begin to kick into the hand and slowly lean forward whilst lifting the right foot up higher. Focus your gaze on something that isn’t moving the entire time.
  3. Once the right leg has gone as high up as it can then your right hand needs to flip its grip so that the right elbow is pointing up towards the ceiling.
  4. Once the grip has been flipped and the right hand is holding onto the top of the right foot, reach your left arm up and over to also reach for the right foot. Both hands should be holding onto the right foot.
  5. Hold for a few seconds before slowly coming out of the pose with control. It’s a deep backbend so don’t hold it for too long. Return to the standing position before trying the pose out on the left side.

Common mistakes made when doing the pose

One of the biggest mistakes that people make when trying to do lord of the dance pose is that they push themselves into it too quickly. It’s a really deep backbend that requires gentleness when going in otherwise the person will hurt themselves. A strap should also be used in the beginning rather than just trying to get the pose the first time.

Another mistake that people make when trying to do this pose is that they forget to warm up properly. This pose requires a flexible spine, flexible hips, and mobile shoulders. All of these things need to be properly warmed up before the pose is attempted so as to ensure the person is staying safe and won’t hurt themselves.

Beginners’ tips

For beginners who want to do lord of the dance pose, they should begin with dancer pose first. Work on dancer pose until fully comfortable and then begin to work on lord of the dance. Beginners should only try this pose if they know that they have the flexibility to handle it and can manage to fall out of it safely if they do fall.

Another useful thing for beginners to do is to use a strap and a wall. The wall can be leaned on for support and if the person were to fall over. The strap can then be used to slowly work the foot and the hands closer together in a safe way. 


If someone has an injury in their legs, spine, and hips then they shouldn’t be doing this pose. Similarly, if someone is experiencing pain in these areas then they should also avoid the pose. Listen to your body and never go past the point of pain. If any pain is felt then the person needs to back off. Consult a doctor or physician before trying a pose out or doing any physical exercise.

Variations of lord of the dance pose

An easier variation and the original version of lord of the dance pose is dancer pose. This is where the inside part of the foot is held with the hand, and you lean forward whilst trying to lift the leg as high as you can. This pose works on the balance, flexibility, and stability that is needed for the full lord of the dance pose.

Kate Viljoen

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References :

[0]KT, Hall. Natarajasana aka Lord of the Dance Pose. Seema. Retrieved 08 January 2022, from https://www.seema.com/natarajasana-aka-lord-of-the-dance-pose/

[1]Dancer pose. Yoga Journal. Retrieved 08 January 2022, from https://www.yogajournal.com/poses/types/backbends/lord-of-the-dance-pose/

[2]A, Lee. (2018, March 15). How to Ease into Lord of the Dance pose. Be Yogi. Retrieved 08 January 2022, from https://beyogi.com/ease-into-lord-of-the-dance-pose/