Dancer pose is a challenging static balancing pose,
which also develops strength, exibility, and agility.
Dynamic balance skills are required to transition in
and out of the pose with grace, though you can always
hold onto a wall or chair for steadiness.
THE BIG PICTURE
Large muscles of your standing hip,
thigh, and leg dramatically engage to
help you balance on one leg. The front
of your lifted hip and thigh stretch, as
you kick back as a counterbalance. Your
back muscles engage to come into a
backbend, while your chest and abdomen
stretch. Your neck is extended out long,
and your shoulders are relaxed.
In your front arm, your
anterior deltoid, pectoralis
major, and coracobrachialis
ex your shoulder, while your
triceps extend your elbow. In
your back arm, your posterior
deltoid, latissimus dorsi, and
teres major engage to extend
your shoulder, while your triceps
extend your elbow. Your elbow
exors also engage in a stretched
position to isometrically pull
your leg inward.
For a challenge, reach both arms up
and back to grasp your big toe. If you
feel pinching in your lower back, don’t
go as deeply into the bend. Also try
using a strap looped around your ankle.
Arms reach up
Your body weight is supported
by your standing thigh and lower
leg. For balance, kick your lifted leg
back into your hand as you pull it in
with equal and opposite force.
curve in spine
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