Dancer Pose

You Should Feel

Work in your standing leg and core. Opening across your chest and front of your hip. Backbend through your spine. Balance challenge.

How to Get Into the Pose

• 1Stand on one leg, bend other knee and capture in inner arch of your lifted foot
• 2Kick foot into hand, lifting leg up and back
• 3Chest lifts, creating a backbend
• 4Free arm reaches forward for balance
• 5Hips stay level, don't twist to the side
• 6Gaze forward at a fixed point

Modifications

• •If balance is challenging: Practice near a wall, don't lift back leg as high
• •If you can't reach your foot: Use a strap around your foot
• •If low back is sensitive: Don't arch as deeply, focus on height over backbend
• •To deepen: Hold foot with both hands overhead, lift leg higher