5 Easy Steps to do the Yoga Dance Pose

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First off, this is not the King Dancer Pose or the Lord of the Dance Pose. This is a more accessible pose, or if you prefer, a “Baby Dancer’s Pose”. This pose is also sometimes referred to as the Standing Bow Pose. You can however use this pose to eventually prepare you for the Full King Dancer’s Pose. Be mindful though that the King Dancer (Sanskrit Natarajasana) is a challenging yoga pose.

By doing this first, you will help prepare your body for King Dancer.

Benefits of the Yoga Dance Pose

The Yoga Dancer’s Pose will you with:

  • Improving your Balance
  • Strengthening your feet
  • Strengthening your legs
  • You will feel nice stretches in your hip flexors and your quadricep muscles (quads) as they are being lengthened
  • You will also feel a nice stretch in the front of your body, your bell and your chest
  • You will also strengthen your arms and shoulders (on the side you are holding your foot)
  • Because you’re keeping your inner thighs and knees together, you’re also working your inner thighs
  • Last, but not least, it helps with patience, coordination, and concentration

How to do the Yoga Dancer’s Pose

5 Steps to do the Dancer’s Pose

  1. Basic Alignment

    Start off with your standing leg (foot on the floor) being your right leg. Set your foundation there and bend your left knee. Left arm out, with your palm facing away from you. Firm your right thigh and firm your core.

  2. Grab your Foot

    Scoop your left foot from the inside. With your left hand, grab either your ankle, or the top of your foot. Once you have that, keep your inner thighs and knees together. Don’t let your lifted (left leg) come out to the side. Keep the hips, the knees and the chest still facing the front of your mat.

  3. Find Your Balance

    Lift the right arm up and keep your gaze steady (forward) at one spot. This is already grade 4, improving the strength of your standing leg and your balance.

  4. Come into the Pose

    The next level is to come into the dancer’s pose, you’re going to add a back bend to this. Kick your left foot into your hand. This action will propel your body forward. Balance that kicking but lifting the chest up. Repeat the kicking a few times – gently. As you kick, lift the chest.

  5. Keep it Steady

    Keep your face forward, slightly up. Lift the right hand (palm inwards) up.

Find Your Edge

Remember to breathe. Try and go forward, as far as you comfortably can. Very slowly, ease out of your pose, coming back. Your hips are still facing the same direction. Let your foot go and gently place your left foot next to the right foot.

Relax the legs and the arms and take a few deep breaths.

Especially in the beginning, remember to be patient with yourself

Related Article: Doing Yoga from Home

Variations to Help You do the Dancer’s Pose

If balance is really a challenge for you, you can start by using a wall for extra support. The wall can be to your side (use your palm) or in front of you (use your fingertips). That way you can focus on the kicking action of your action leg.

Remember to keep your hips and your shoulders facing forward. Also remember to not let the lifted leg come out to the side.

Yoga Poses you can do to help Prepare for the Dancer’s Pose

The dancer’s pose is considered an intermediate pose. This means that there are a lot of poses you can do first to help prepare your body.

Mountain Pose

mountain pose

The first is the considerably basic mountain pose. The reason is that it helps set the foundation for all your standing poses. Although considered basic, it can help your body prevent injury (see Things to Avoid).

Lunge (or Low Lunge) Pose

Do the low lunge, with your front knee over your ankle. Put your palms on your hips and gently push your body forward. You will feel a stretch in on the side that has your knee on the floor. This is also a great pose to use to warm up, preparing yourself for dancer.

It is key here to firm your glutes. Especially on the side that has your knee on the mat.

Draw your tailbone down and remember to not over arch your back.

If you are up to it, you can lift your arms and do a bit of a back bend. This will also help open your heart.

If you take your gaze up, it will also help you practice for balancing

Variation to the Lunge

Another thing you can do to help you prepare for the dance pose is to add a variation to the lunge.

Keep your hand on your knee (on the side that has your foot on the ground).

Now bend your knee and lift your leg (on the side that has your leg on the mat). If you need to, you can use a blanket under your knee for extra cushion.

You can also bring your arm out and scoop the lifted leg from the inside.

Remember to keep your shoulders facing the front of your mat.

Last step is to lift your free arm up. If you really can, try to look up as well.  

Bridge Pose

Another great pose you can do to prepare your body, is the bridge yoga pose. The great thing about the bridge, is that it prepares your lower body, your abs, and your upper body for your dancer’s pose.

Get into the bridge, lift your hips, and firm your glutes. You’re lengthening the front hips and front thighs, engaging the glutes and strengthening your hamstrings. That all helps.

Lift your chest, bring your shoulders down and remember to breathe.

Things to Avoid

One of the most important things you will need to avoid is hyperextension of your knee. Basically, that means you should not bend your standing knee too far backward (don’t over stretch it).

Having a tiny bend in your knee is OK. Don’t lock your knee or make it overly ridged.

Frequently Asked Questions

What is the Yoga Dancer Pose Good for?

The dancer’s pose is good for building strength, balance, concentration, patience, and coordination. Other than stretching a variety of muscles, you also strengthen your arms, shoulders, feet, and legs.
It is considered an intermediary pose, so there are a few poses you can do to prepare you for it.

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