Lord of the Dance Pose II
Natarajasana II · नटराजासन II
Also known as: Dancer II · Advanced Dancer
Lord of the Dance Pose II, also called Dancer II is a classical yoga posture. Its Sanskrit name Natarajasana II translates word-for-word as: Nata (Dancer) · Raja (King (Shiva)) · Asana (Pose). From a standing position, the body opens the chest and stretches the entire front body. The posture works to strengthen the quadriceps, stretch the hip flexors and engage the core. Strengthens legs and ankles. Stretches hip flexors, thighs, and chest. It is particularly valued for improving overall posture and building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes and runners. A wall and strap can be used to make the posture more accessible and support correct alignment. Practitioners with low blood pressure and back pain should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Improves balance and coordination
- Strengthens legs and ankles
- Stretches hip flexors, thighs, and chest
- Improves posture
- Increases concentration
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Low Blood Pressure
Rising quickly from low positions can cause a sudden drop in blood pressure, leading to dizziness or fainting.
Move slowly between positions, keep eyes open, and rest against a wall if dizziness arises.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Limit the depth of the backbend, engage the core actively before moving, and avoid any movement that creates pinching in the lumbar spine.
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Never push into pain; use a folded blanket under or between the knees and reduce the depth of the bend.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Draw the shoulder blades together without externally rotating aggressively; place hands on blocks to reduce range.
Props That Can Help
Optional supports — use when helpful, not required
Wall
Use the wall to support the feet or back in deep backbends, allowing the chest and spine to open without the risk of falling.
Yoga Strap
Loop a strap around the ankles in prone backbends to close the gap between hands and feet, protecting the lower back from excessive compression.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Initiate the backbend from the thoracic spine, not the lumbar
- 2Lift the sternum toward the ceiling
- 3Keep the gluteal muscles engaged to protect the lower back
- 4Broaden across the collarbones
- 5Maintain length in the back of the neck — do not drop the head back
- 6Allow the hip joints to open gradually — never force
- 7Fix the gaze on a steady point (drishti) for balance
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
vertigo
Use a wall for support and hold a strap around the lifted foot.
hip injury
Don't lift the leg too high, use a strap to assist the grip.
sciatica
Be cautious with hip rotation and avoid deepening the pose if pain occurs.
Target Areas
Practice Flow
How to Practice
1. Begin in Tadasana, feet firmly grounded and arms by your sides.
2. Inhale deeply. Bend your right knee and reach back with your right hand to grasp the inside of your right foot or ankle.
3. Exhale. As you exhale, begin to kick your right foot away from your body, lifting the thigh parallel to the floor and opening your chest.
4. Extend your left arm forward, parallel to the floor, with your fingers pointing forward. Keep the left elbow straight.
5. Maintain a steady gaze (drishti) on a fixed point in front of you to aid balance.
6 more steps remaining
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Frequently Asked Questions
Common questions about Natarajasana II
What is Lord of the Dance Pose II?
Lord of the Dance Pose II, also called Dancer II is a classical yoga posture. Its Sanskrit name Natarajasana II translates word-for-word as: Nata (Dancer) · Raja (King (Shiva)) · Asana (Pose). From a standing position, the body opens the chest and stretches the entire front body. The posture works to strengthen the quadriceps, stretch the hip flexors and engage the core. Strengthens legs and ankles. Stretches hip flexors, thighs, and chest. It is particularly valued for improving overall posture and building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice, particularly beneficial for athletes and runners. A wall and strap can be used to make the posture more accessible and support correct alignment. Practitioners with low blood pressure and back pain should approach with care or consult a qualified teacher.
What are the benefits of Lord of the Dance Pose II?
Improves balance and coordination. Strengthens legs and ankles. Stretches hip flexors, thighs, and chest. Improves posture. Increases concentration. Invigorates the body.
Who should avoid Lord of the Dance Pose II?
Avoid this pose if you have: Low blood pressure, Severe back pain, Knee injury, Shoulder injury, Ankle injury.
How many steps are in Lord of the Dance Pose II?
Lord of the Dance Pose II is practiced in 11 steps. Begin in Tadasana, feet firmly grounded and arms by your sides.
Is Lord of the Dance Pose II suitable for beginners?
Lord of the Dance Pose II is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Lord of the Dance Pose II?
You may use: wall, strap. Props make the pose more accessible and comfortable.
What conditions does Lord of the Dance Pose II help with?
Lord of the Dance Pose II is therapeutic for: posture correction, strength, flexibility, anxiety.
What poses should I do before Lord of the Dance Pose II?
Prepare with: Adho Mukha Svanasana, Upward-Facing Dog Pose, Setu Bandhasana, Camel Pose. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Natarajasana II with other poses