You are using an older browser version. Please use a supported version for the best MSN experience.

Dancer Pose

Angle-Based Images: Dancer Pose Video
Angle-Based Images: Dancer Pose Video
Angle-Based Images: Dancer Pose Video
Angle-Based Images: Dancer Pose Video
Angle-Based Images: Dancer Pose Video
Dancer Pose: Step 1
Step 1 Begin standing in mountain pose.
Dancer Pose: Step 2
Step 2 Shift your weight onto your left leg. Bend right knee and grab the inside of your right calf or ankle with your right hand.
Dancer Pose: Step 3
Step 3 Gently press your right shin into your right hand to open your back.
Dancer Pose: Step 4
Step 4 Reach your left arm straight up and a bit forward to counterbalance. Gaze upward. Breathe here for at least three deep breaths, and then repeat on the other side.

Progressions & Variations

Beginner Tips

For added stability, keep your standing leg in a soft bend.

Tips

Not recommended for those with low blood pressure, or those suffering from back, ankle, shoulder, or knee maladies.

Benefits

Strengthens the lower body. Opens hips, abdomen, shoulders, and chest to allow for deeper breathing. Improves balance and concentration.

Modifications

To deepen the pose, take your lifted foot into the crook of that same side elbow, and find a bind with your hands.

Related Exercises

image beaconimage beaconimage beacon