Dancer is a standing balance where you hold one foot behind you and kick it into your hand while the other arm reaches forward. Erin calls it a beautiful, expansive pose and often builds a whole heart opening class toward it.
How to do Dancer
- Stand strong on one foot.
- Bend the other leg and take hold of your foot from the inside.
- Bring your knees together.
- Reach your free arm up and forward.
- Kick your foot into your hand and slowly tip forward.
- Keep your shoulders and hips squared to the front.
Common mistakes
- Holding the foot from the outside, which closes the shoulder.
- Letting the lifted knee swing out to the side.
- Tipping forward before kicking into the hand.
Make it easier
- Stay upright and hold the quad stretch.
- Loop a strap around your foot.
Practice Dancer in a free class
14 of Erin's classes include Dancer. These are the most practiced. The time shows where it comes up.
Power Vinyasa Flow Yoga Class
Flow in the Forest Yoga Class
Hip Opening Yoga Class - 55 min
Twisted Core Yoga Flow Class
Balance & Flow in the Jungle Yoga Class (live)
Transition with Ease & Grace Yoga Class
All Kinds of Binds Yoga Class
King Dancer Flow Yoga Class
25 Minute Balanced Flow Yoga Class
A Winter Warmup Yoga Class
Heart Opening Sunset Yoga Retreat Class
Heart Opener w Dancer Yoga ClassDancer: common questions
How do you do Dancer?
Stand strong on one foot. Bend the other leg and take hold of your foot from the inside. Bring your knees together. Reach your free arm up and forward.
Is there an easier version of Dancer?
Yes. Stay upright and hold the quad stretch. Loop a strap around your foot.
What are the most common Dancer mistakes?
Holding the foot from the outside, which closes the shoulder. Letting the lifted knee swing out to the side. Tipping forward before kicking into the hand.
Where can I practice Dancer in a free class?
14 free Five Parks Yoga classes include Dancer. The most practiced is Power Vinyasa Flow Yoga Class.
Move within what feels right for your body, and check with your doctor if you have an injury.
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