Dancer Pose

A standing balance on one leg where the free foot is held behind the body and pressed away, combining a backbend with a single-leg hold.

How to do it

1. Stand tall and shift the weight onto one foot, keeping that knee soft.
2. Bend the other knee and take hold of the inside of that ankle behind you.
3. Press the lifted foot back into the hand and reach the opposite arm forward as the chest lifts.
4. Hold the shape for the prescribed time with the standing hip level and the gaze steady.
5. Release the foot and repeat on the other side.

Tips

• Fix the eyes on one point ahead; a moving gaze is what usually breaks the balance.
• Keep the lifted knee in line with the hip rather than letting it swing out sideways.
• Use a strap around the lifted foot if the shoulder does not allow the direct grip.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Erector spinae, Hip flexors