Pose of the Month: Dancers Pose (March)


This pose makes you feel like you’re dancing indeed. Dancer’s is both a balancing pose and a backbend adding a playful challenge to your yoga practice.

Benefits of Dancers Pose:

  • Improves balance

  • Strengthens the nervous system

  • Teaches us how to maintain grace and poise while facing a challenge

  • Increases spine flexibility and opens chest

  • Strengthens the legs, shoulders, core and chest

  • Releases stress and calm the mind

Step by Step Guide:

  1. Stand facing the front of your mat with your arms resting by your sides.

  2. Fix your gaze on one point of focus to help you maintain your balance.

  3. Turn your right palm to face out and bend your right knee so your heel comes towards your bum.

  4. Reach your right hand behind you, and take hold of the inside of your right foot.

  5. Keep your left foot firmly planted on the mat, toes spread wide and knee slightly bent to help you balance.

  6. Engage your core muscles to also improve balance and support your lower back.

  7. Press your right foot into your right hand and feel the way this lifts your leg up and back.

  8. Allow your chest to remain lifted and stretch your left arm forward and/or upward.

  9. Keep your eyes steady on one point of focus and breathe deeply as you hold.

  10. Hold for as long as you’d like. To release, gently release your grip on your right foot and return to standing.

  11. Repeat on the other side.


  • Try this pose near a wall for added support

  • Use a yoga belt to life your back foot to make this pose more accessible.