Natarajasana (Lord of the Dance Pose) Benefits: Stretches the shoulders and chest , stretches the thighs, groins, and abdomen, strengthens the legs and ankles and improves balance Natarajasana requires both balance and flexibility. If you are new to this pose, you can place your hands on the wall, floor, or on your hips. Another option is to place lifted foot on the wall. Try to make sure that your hips are level to the floor. You also want to make sure you are not hyper-extending the standing knee.