How Yoga Can Help You Become A Better Dancer

Be it Bharatnatyam, salsa, ballet, or belly dance, confidence, balancing, and flexibility are three quintessential factors that define a beautiful dance and a dancer. Yoga offers all these. Regular practice of Hatha Yoga as well as Ashtanga Yoga gives a dance the following benefits;

  1. Better posture
  2. Improved circulation
  3. Better balance
  4. Stronger body
  5. Calmer mind
  6. Less stress
  7. Better concentration
  8. More grace
  9. Better flexibility and
  10. Better confidence

Plus, the dancers who are regular yoga practitioners are lesser prone to injuries than non-practitioners. Here are some typical yoga poses that every dancer ought to practice…

Top 4 Yoga Poses For Dancers

1. Baddha Konasana – Bound Angle Pose

Open up the hips and hips while giving your spine and inner thigh a good stretch with this bound angle. You can deepen the pose by lying down on your back in supine position to enjoy that additional stretch.

baddha konasana

How to do:

  1. Sit on the mat with your spine erect, hands resting along your body.
  2. Stretch your legs in front of you while navel is sucked in.
  3. Place the palms on your knees and push the outwards, allowing your soles to touch each other.
  4. Keep the feet a little away from the body to avoid any pain on the knees.
  5. Inhale, press your knees firmly towards the ground, and you exhale bend forward from the hips so that your chin comes on top of the heels.
  6. The pose for 10 deep breaths.
  7. Exhale, release, and relax.

Repeat 5 times.

2. Vrikshasana – Tree Pose

Balance yourself while stretching your hips and chest with the Tree. It strengthens the spine and quadriceps while rendering you better concentration and stamina. You will get a more elongated and toned spine.


How to do:

  1. Stand on the mat with foot placed firmly on the ground, while hands rest on the sides
  2. Fold your right knee and let the sole rest firmly on left thigh.
  3. Keep the spine, left leg, and neck straight and balance yourself
  4. Take a deep inhalation and join your hands in Namaskar mudra at the chest.
  5. Keep your gaze fixed at a particular point for striking the balance.
  6. Hold the pose for 7 deep breaths.
  7. Exhale and release the pose.
  8. Repeat the same with other side also.
  9. This makes one repetition. Do 5 such times.

3. Natarajasana – The Lord of Dance Pose

Every dancer should practice this pose for better spinal strength, toned legs, long , slender arms, and stronger hamstrings and back.

Natarajasana – The Lord of Dance Pose

How to do:

  1. Stand straight on the mat with your foot firmly placed on the mat.
  2. Inhaling deeply, bend your right knee behind you, allowing your right heel to come closer to the right buttocks.
  3. Grab the right ankle with your right hand.
  4. Balancing yourself on the left leg, stretch your left hand out in front of you.
  5. Keeping the spine neutral, exhale, and lift your right leg higher.
  6. Hold the pose for 7 deep breaths.
  7. Exhale and release.
  8. Repeat the same with other leg.

This makes one repetition. Do 5 such times.

4. Utthita Trikonasana – Extended triangle Pose

This stretches your spine, shoulders, as well as chest. Plus, your calves and lower back is strengthened. It opens up your hips while rendering a good stretch to your inner and outer thighs.

Triangle Pose

How to do:

  1. Stand straight on the yoga mat, hands aligned along your body.
  2. Stretch your right leg backwards, toes pointing towards the back wall. Keep the left foot straight. [The right and left foot should look like a right angle triangle.]
  3. Inhaling deeply, lift hands to shoulder level.
  4. Lengthen your body towards right and place the right palm inside the right foot. Keep the hips squared engaging your thighs. Keep your core engaged.
  5. Lift your left hand up towards the ceiling, opening up your chest to the left.
  6. Fix the gaze at the left fingertips.
  7. Hold the pose for 7 deep breaths.
  8. Inhale, come up, release and relax.
  9. Switch sides.

This makes one repetition. Do 5 such repetitions.

Along with these yoga poses, practice meditation and Anulom Vilom Pranayam regularly. These will ease your stress levels and give you better concentration and focus.

So, when are you going to start your yoga for dance practice?