Dancer

SKILL LEVEL
  • Advanced
CATEGORY
BENEFITS
  • Improves balance.
  • Stretches the quads, hip flexors, abs, chest and shoulders.
  • Strengthens the feet, legs and hips.
  • Trains focus and concentration.
INSTRUCTIONS
  • Stand with your feet hip-width apart, toes pointing straight ahead. Distribute your weight evenly—trying not to let your feet roll in or out.
  • Shift your weight into your right foot.
  • Bend your left knee and take hold of the inside of your left foot with your left hand and lift your right arm up.
  • Take a deep breath in. Exhale, lean forward and kick your left foot back into your left hand.
  • Fix your gaze on a point that isn’t moving to help you keep your balance.
  • Try to hold the pose for 5-10 breaths, in and out through your nose.
  • Take a deep breath in, exhale release your foot and switch sides.
CONTRAINDICATIONS
  • Avoid this pose if you have a foot, hip or back injury.

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