Improve your posture, balance, strength, flexibility, and more in Bound Lord of the Dance Pose!

Bound Lord of the Dance Pose (Baddha Natarajasana) – also known as Bound Dancer Pose – is an intermediate-to-advanced standing yoga pose that provides an intense stretch for the entire body. This version of the pose is actually a little easier than the unbound version of the pose because you only have to hold the raised foot with one hand, and the bind makes the pose feel a bit more stable. But that doesn’t mean it’s not challenging!

This pose will challenge your strength, stability, balance and flexibility, with a focus on the front-body. In this standing back bend, you’ll stretch your chest, spine, core, arms, shoulders, legs, and more, while strengthening your ankles, legs, and core muscle groups. It also helps to improve balance and posture, while centering and focusing the mind. This pose is also believed to activate the Heart and Throat chakras.

To modify the pose, you may also hold onto a strap wrapped around the raised foot. You may also wish to practice this pose near a wall for balance.

Those with low blood pressure, or injuries to the ankles, knees, shoulders, spine, or hips should avoid this pose.

How to Do Bound Lord of the Dance Pose:

• Begin by standing in Mountain Pose (Tadasana). Fix your gaze (drishti) on something steady and still. Bend the right leg, drawing the heel toward your seat. Catch the right ankle with the right hand. Find balance here.
• Begin to bow forward as in Kneeling Bow pose by pressing the right foot into the right hand as you hinge forward at the waist.
• Continue to arch the spine as you reach the left arm around the front of the body to reach the right foot. Using the left hand, begin to work the right foot inside the crook of the right arm, all the while maintaining balance.
• Once right foot is firmly in the crook of the right arm, press the right elbow behind you. Extend the left arm overhead to reach back for the right hand.
• Maintain an even breath as you continue to bow the right foot into the right arm, arching forward to deepen the backbend and lift the gaze.
• Hold the posture for 5 breaths and release the grasp and leg with control.
• Return to standing and repeat on the opposite side.

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Image Credit: MrYoga.com