Movement · Standing Balance
Dancer’s Pose
The Work · Move 9 of 11 · 15–20 sec each
Why this one
Dancer’s Pose is the peak of the practice — balance, strength, and an open chest all at once. It asks for focus, and gives back a real sense of grace and control.
How to do it
Standing near a wall, shift onto one leg. Bend the other knee and reach back to hold that foot or ankle. Press the foot into your hand as you tip your chest forward and lift the leg up behind you, reaching your free arm forward. Switch sides.
Keep in mind
Go only as far as you can stay steady — a small lift is plenty. Keep the standing knee soft, never locked.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →