Dancer Pose

A standing balance on one leg where the free foot is held behind the body and pressed away, combining a backbend with a single-leg hold.

Equipment

Bodyweight

Experience

advanced

Movement

compound

Primary muscles

Secondary muscles

Hip Flexors · Lower Back

Instructions

01
Stand tall and shift the weight onto one foot, keeping that knee soft.
02
Bend the other knee and take hold of the inside of that ankle behind you.
03
Press the lifted foot back into the hand and reach the opposite arm forward as the chest lifts.
04
Hold the shape for the prescribed time with the standing hip level and the gaze steady.
05
Release the foot and repeat on the other side.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.