top of page

Day 27 - Dancers Pose #wildlove30days

Day 27 of the #wildlove30days yoga challenge!

I love Dancers pose, its playful, expressive and a challenge all at once. It teaches us patience and dedication as we move through the layers of flexibility and balance. Take your time, this is one you will learn to love once you find the knack!

Dancers Pose - Natarajasana

  1. Start in a standing position and spread the toes, allow a little sway forwards and back to connect to the soles of the feet.

  2. Within any balance become aware of the strength and engagement within the 'balancing' foot and leg.

  3. Inner thighs touch, push the feet down, draw in the core and stand tall!

  4. Bend the right leg and guide the foot towards the right butt cheek.

  5. Inner thighs are still touching! Reach behind with the right hand and grab the right ankle (or use a strap). You can hold the inside or outside (take note: this will change the alignment of the shoulder)

  6. Press the foot back and up while keeping the body upright, lengthen through the belly and chest.

  7. Exhale to press the foot back and up, once you have your balance NOW pivot forwards, counter balance with your back foot and front hand.

  8. Reach forwards, kick back and up!

  9. Within the whole balance keep the right thigh parallel to the floor and the hips square, I mention this in the video (just log in!) where we may be able to go deeper into the backbend but the pelvis is twisting.

  10. To open the front body and strengthen the back efficiently, maintain those hips!

+ Strengthens full back chain of the body + Builds balance and focus + Opens thighs, hips and shoulders

+ Builds strength within the legs

+ Creates deep flexibility for the spine.

Tips & adjustments:

- Have a wall close by to support body weight or use a helping hand.

- Use a strap around the back foot/ankle.

- Keep the inner thighs touching and when you kick back keep the hips square.

- Use a chair in front for you to balance.



bottom of page