There are many benefits to dancer’s pose including strength in the legs and core, and improving balance. It also allows to open up the hip flexors as a counter to tight hips!
Begin in mountain pose (tadasana) with your feet hip widths distance apart and weight equally distributed in both feet. Begin to shift your weight onto the right foot and bend your left knee to lift your left foot off the floor.
With an inhale, bring both hands to the sky, with your gaze following. Lower your left hand and grasp the instep of your left foot with your left hand, keeping your right arm straight up to the ceiling.
Lift your left leg behind you and kick your left foot into your left hand. Bring your belly button to your spine in order to keep your balance and core strength. Remember that your left knee should not splay out to the side.
Continue kicking your left foot strongly into your left hand to lift the leg higher, as this will begin to deepen the backbend. Hold for however many breaths you deem necessary. Lower your left leg back in line with your right and repeat the pose on the other side.
There are many common mistakes to this pose, so make sure of this little adjustments in the pose to ensure that you are not injuring your ankles, knees, or lower back and hips.
Your standing knee should be slightly soft, not locked, hyperextended or overly bent. Engage your quadriceps to keep supporting your soft knee.
Keep your hips square and kees aligned with the hips so you don’t have a rotation that mars the alignment.
Remember! You can always come near a wall and use your arm in the air for balance if necessary. If you’re having trouble bringing your lower leg up or reaching it, always grab a strap and wrap it around the bent leg to assist you.
on and off the mat 