Grace In Motion
And that is what best describes this lovely posture. Visualize yourself as a ballerina on stage, seeming to move effortlessly from one segment of the dance to the next. Let your inner poise rise to the surface, and bask in the peaceful confidence you feel.
This Yoga pose is especially beneficial when done before an aerobic or dance-related studio session. And don’t forget to use it after you’ve been out dancing socially – you’ll increase your dance ability and become ever so much more graceful.
-Stretches your thighs, groins, abdomen, shoulders and chest
-Stimulates abdominal organs and lungs
-Strengthens your legs
-Improves balance and posture
About Performing Dancer’s Pose
1. From Mountain Pose, bend your right leg and grab the bottom of your right foot with your right hand. Make sure your left leg is straight and solid, lifting your kneecap up for support.
2. Pull your right leg up until your thigh is parallel to the floor and your left arm is in front for balance, also parallel to the floor. Stay in this position if you’re in the beginner Yoga category. If you’re intermediate or above, follow step #3 to deepen Dancer’s Pose.
3. At this point reach back with your left hand and grab onto the inside of your right foot. Next release your right hand and bring it up around the front over your head and grab onto the outside of your right foot. Keep your elbows close to the side of your head pointing up toward the ceiling your right thigh remaining parallel to the floor. Gaze upward.
4. From step #2 or step #3, direct your gaze straight forward, and start to shift your weight forward lifting your right foot with your hands until your toes are as high as you can comfortably go. Shoulder height is very good. Crown height is optimum. Just remember to always stay with what your body can do at present. In time you’ll find that your body has increased range of motion and your ability to perform this asana improves.
5. Hold the pose for 20 seconds or longer. Then, go back to Mountain Pose.
6. Now bend your left leg and grab the bottom of your left foot with your left hand. Once again be certain that your right leg is stable, straight (without locking the knee), and lift your kneecap up.
7. Pull your left leg up until your thigh is parallel to the floor, and your right arm is out in front of you for support. Raise your leg up as high as you can, to the shoulder if you’re more flexible, and upward from there to the height of your crown if you’re very flexible. Hold for 20 seconds or longer.
8. Return to Mountain Pose, hands peacefully in Namaste. Calm your mind, and feel the energy within you building. You’re now at rest, yet stronger than before.