When people think of yoga as a movement practice they seem to focus on flexibility. However, a yoga practice incorporates so much more. Things like strength, stamina, stability, mobility, core, and balance. All of these can be explored in this dancer pose yoga flow.
Dancers pose is a common, yet challenging yoga pose. It requires being open and flexible in the hips. While also needing strength and stability in the standing leg. Core strength, and endurance. In this 15-minute class we’ll explore the challenge of balance, strength, stability and endurance transitioning through standing poses.
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Dancer Pose Yoga Flow
Though it’s only 15-minute long, this dancer pose yoga flow still needs a warm-up. So, we begin on all fours and some cat-cow to mobilize the spine. This continues with tigertail for some balance practice. From here explore downward dog, pedaling the feet before coming into uttanasana and into standing.
From standing, take forward fold again before stepping back into a high lunge. Pause for a breathe or two, then lengthen the front leg, push off and up into a standing balance. Notice if the arms want to help. How is the balance on this leg? Try and keep the lifted leg slightly behind the standing leg. I talked about this in my dancer pose tutorial.
This will be repeated three times. The first time you just come into standing balance. Second time, bend the knee drawing the foot towards the bum. Can you grab the foot? Notice if you can grab the foot on one side and not the other. Use a strap if you need to.
Finally, on the third pass, you have the option to take dancer pose. This gives you an opportunity to compare the pose right to left, and from previous variations. How does the pose feel on each side? Sometimes it’s good to take a video and see the difference right to left.
Things to notice:
- Is your balance better on the right or left?
- Which side can you hold longer?
- Can you grab one foot in a different place?
- Is one hip more open?
- Does one look different?
- Can you keep the chest lifted?
After exploring the three versions in this dancer pose yoga flow it’s time to cool down and reset. So come to sit in sukhasana and then a gentle twist, and fold. At the end of the 15-minute practice, you can choose to take savasana, meditation, or sit for a minute and notice the breath.
This dancer pose yoga flow is a great compliment to my 20-minute yoga for hips and lower back. For modifications and variations check out my tutorial on dancers pose. If you have questions, leave them in the comments or contact me!
Want more yoga?
If you enjoyed this dancer pose yoga flow then good news! This is the short version! I have a full hour-long class on Patreon all about dancers’ pose. We explore the pose fully from warm-up to variations with a strap and a gentle level 1-2 flow. Join me on Patreon. For $10 a month you’ll get 2 new videos a month, plus all the previous videos in the Zen Den vault. As always free videos are available on YouTube. I also have a free 7-day yoga challenge to build a home yoga practice in just 15-20 minutes a day. So many ways to stay connected, and grow your practice!
- Can you connect the hand and foot in basic dancers pose?
- Do you feel any difference right to left in this pose?
- Which side can you balance on for longer?