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King Dancer Pose

Angle-Based Images: King Dancer Pose Video
Angle-Based Images: King Dancer Pose Video
Angle-Based Images: King Dancer Pose Video
Angle-Based Images: King Dancer Pose Video
Angle-Based Images: King Dancer Pose Video
King Dancer Pose: Step 1
Step 1 Begin standing at the front of your mat holding a strap.
King Dancer Pose: Step 2
Step 2 Transfer your weight into your left foot, and, keeping your knees closed, bend your right knee and loop the strap around the top of your right foot. Feel all four corners of your left foot rooting into the ground, soften through your left knee, and breathe.
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King Dancer Pose: Step 3
Step 3 Next, hold the strap in your right hand and, giving yourself slack in the strap, bend your right elbow behind your head and start to lightly press your right foot into the strap, opening the shoulder.
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King Dancer Pose: Step 4
Step 4 Bend your left elbow over and behind your head as well, and grab the strap with that hand. Breathe here.
King Dancer Pose: Step 5
Step 5 Crawl your hands slowly down the strap toward your foot, one hand at a time, breathing each hand movement along the way.
King Dancer Pose: Step 6
Step 6 Take a hold of the foot with your hands and lightly press your foot up into your hands and away. Breathe here for at least three deep breaths, and then come out of the pose as slowly as you came in and repeat on the other side.
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Progressions & Variations

Beginner Tips

Take your time getting into this pose, breathe with the strap whenever is comfortable for you.

Tips

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

Benefits

Opens the back, hips, shoulders, quadriceps and hamstrings, strengthens lower body and abdominals. Opens chest to allow for deeper breathing. Improves focus and balance. Energizing.

Modifications

When your body is ready, your hands will crawl all of the way down to your foot and you can drop the strap to the ground.

Related Exercises

  • Balance Exercises
  • Pelvis Exercises
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