in Be Yoga

1 Legged Yoga Pose – Dancer Pose

Here is a step by step guide to dancer pose. Stop in your busy day and do this pose for a couple of minutes and re-energize.

Balancing on one leg in yoga has many advantages for example it builds core strength and improve coordination, and help improving the posture. Balance poses can calm your mind and reduce the risk of  injuring yourself in your daily activities.

Check out our Yoga Leggings, Printed Yoga Leggings, Black Yoga Leggings or even our White Yoga Leggings!

Dancer pose is a great pose because in addition to the balancing benefits you get a great stretch as well as opening your heart.

These 3 tips will keep you balancing on one leg for a longer:

1. keep looking at one point or item in from of you that does not move, Focus on that point and don’t look elsewhere.

2. Keep your mind focused and clear of distracting thoughts, be present.

3. Keep your breath steady and deep.

4. Hold and engage your core and balance from within your center. Do not make your legs and feet have all the effort.

If you are afraid to fall try using a wall for support. If you are balancing on your right leg, your right shoulder should be to the side of the wall, feet parallel to the wall. Stand about an arm’s length next to the wall, and use it to bring you back to the pose in case you lose your balance.

Dancer Pose (Natarajasana)

Dancer pose stretches the front of the hips, shoulders and the chest.

To get into the posture: Stand your feet together and parallel, and transfer your weight into your left foot. Bend your right knee and bring your right foot toward your bottom, keeping your right knee in line with your left. Reach back with your right hand and grab the inside arch of your right foot with your thumb facing up, like you are hitchhiking. Reach your left arm straight up from the shoulder toward the ceiling. Stay in this position, or take it deeper by kicking the right foot back and up into the right hand, while trying to keep the torso as upright as possible. Stay for 5-10 breaths, then switch legs.


Helpful Hints:

• If balance is tricky, face a wall and bring the hand that is not grabbing your foot to the wall.

• Keep your hips level to the floor, try not to let the lifted leg hip lift higher than the standing leg hip.



Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>