For anyone keen to better their balance (and enjoy the strength and postural benefits of increased stability) mastering the Dancer’s Pose is a smart move.

When you master the Dancer’s Pose it does much more than simply arm you with poise and grace. The Dancer’s Pose is a fantastic way to better your balance. It helps you to improve physical and mental coordination and at the same time enhances concentration. This yoga pose is great for strengthening the lower body, abdominals and lower back and it also strengthens the stabilizing muscles around the joints.

How to do the Dancer’s Pose

  • Start in Mountain Pose (standing with your shoulders back, chest up and arms hanging beside your torso)
  • Focus your eyes forward to one point
  • Reach your palm out and up to catch the inside of the foot as you lift it up behind
  • Inhale and reach your other arm over head – steady yourself by keeping your knees together and your abdominals braced
  • Exhale, press your foot and hand together and lift you knee towards the back wall
  • Suspend the chest forward by bending from the hips, not your waist.

Once you’re in Dancer’s Pose

  • Stand tall on your standing leg and strongly squeeze your thigh
  • Lengthen you back thigh away from your groin and reach your back foot upwards
  • Open and rotate your shoulders so that they face forwards, lift your chest and ensure your hips remain parallel by keeping your back knee facing the floor
  • Reach energetically along your front arm
  • Concentrate on inhaling and exhaling through the nose.

When should you do the Dancer’s Pose?

If you’re keen to build your balance, it’s a great idea to regularly practice yoga moves such as the Dancer’s Pose (and its cousin the Tree Pose). But that doesn’t mean busting out a one off yoga move at any opportunity you can. “It’s a good idea to make sure that any specific yoga move is done as part of a wider yoga sequence,” recommends Les Mills Creative Director Kylie Gates. “By working through a series of yoga poses that flow together you can ensure your spine and muscles are suitably warmed, which is key to getting the most from each pose and reducing the risk of injury.”

With this in mind a BODYFLOW class is ideal. In BODYFLOW moves such as the Dancer’s Pose are couched in balance building sequences of yoga moves, and with a certified instructor coaching you, there’s plenty of scope to perfect your technique.

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