Mobility · Yoga
Dancer Pose
Dancer Pose is a standing yoga balance with one foot held behind you in a gentle backbend. It challenges single-leg stability while stretching the front of your thigh and hip.
- Intermediate
- Moderate injury risk
- No rest timer
How to do it
- Stand tall with your weight on your left foot.
- Bend your right knee, bringing your heel toward your buttock.
- Hold your right ankle with your right hand.
- Press your right foot backward into your hand, letting your torso tip slightly forward.
- Hold this single-leg balance for the planned time.
- Return your torso upright.
- Release your right ankle.
- Lower your right foot to the floor.
Form cues
- Focus your gaze on one fixed point.
- Spread your standing toes.
- Reach your free arm forward.
- Keep your breathing smooth.
Common mistakes
- Locking the standing kneeKeep a slight softness in your standing knee rather than pushing it backward.
- Opening the lifted hip sidewaysKeep both hip points facing the floor ahead of you, even if your lifted leg stays lower.
- Chasing foot heightReduce the lift until the curve feels spread through your back rather than concentrated in your lower back.
Safety
Forcing the foot higher can strain your lower back, lifted knee, or shoulder. Losing your balance while holding the foot can cause a fall.
- Practice within reach of a wall or a sturdy chair secured against a wall.
- Use a strap around your lifted foot if reaching the ankle requires twisting.
- Stop the hold if you feel pinching, joint pain, or increasing instability.
If you have persistent back, knee, or shoulder pain or difficulty balancing, choose a supported version and ask a physiotherapist about an appropriate range.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Chair (optional)
- Yoga Mat (optional)
- Yoga Strap (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds per side
- Rest
- No rest timer
Repeat on the other side, using the same hold time.