Dancer Pose (Dandayamana Dhanurasana)

Dancer Pose is an expressive standing balance that simultaneously opens the chest and shoulders, stretches the hip flexors and quadriceps, and challenges single-leg stability. The arc of the back body and the reach of the free arm create a graceful bow shape that embodies both strength and surrender. The pose is performed by balancing on one foot, kicking the opposite foot back into the grip of the same-side hand, and extending the free arm forward as the torso tips slightly forward.

Cues

• Ground through the standing foot and engage the thigh to keep the supporting leg steady and vertical.
• Kick the lifted foot back and up into your hand rather than simply pulling it — this creates the chest-opening arc.
• Keep the lifted knee pointing straight back rather than splaying it out to the side.
• Reach the free arm forward and up, creating one long diagonal line from fingertips to lifted foot.