6 Yoga Poses For A Dancer’s Body

Yoga, with its combination of physical and breathing techniques, can help you achieve a toned and flexible body like that of a dancer. It can help practicing dancers improve their stamina and focus. It can also help you remain calm and reduce dance-related injuries.

Let’s take a look at some yoga postures you can practice for more agility.

*Please read the disclaimer below the article before proceeding further


1. Fire breath

  • Sit on a mat with your spine straight. Inhale deeply
  • Exhale forcefully by drawing back your abdominal muscles.
  • Repeat with a quick set of 15-20 exhalations
  • Stop and return to your normal breathing pattern.

Fire Breath


Benefits: It is an energizing and purifying breathing exercise with multiple benefits. It significantly increases the flow of oxygen throughout the body, helps improve concentration, increases energy and strengthens the diaphragm. It helps tone abdominal muscles and lose weight.

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2. Triangle pose

Step 1: Stand with your feet apart the length of one leg. Inhale and stretch your arms out from your shoulders to form a T. Exhale and turn slowly to the right.

Step 2: Lower your right arm to your right shin and extend your left arm up towards the sky. Keep your shoulders aligned. Look towards the arm extended up.

Breathe in and out slowly. Hold for a few breaths. Release and bring your arms back up to a standing position. Rest and then reverse the pose.

Triangle Pose


Benefits: This posture helps improve flexibility of the torso, elongates and straightens the spine and strengthens the arms, legs, ankles and feet.

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3. Tree pose

Step 1: Stand upright with your eyes fixed on a single point in front of you. Inhale. Raise your left leg and place the sole of the left foot onto the inner thigh of right leg.

Step 2: Once you can hold your balance, raise your arms up and join palms together in Namaste. Hold for 10 breaths.

Release the pose slowly bringing your arms and leg down. Repeat on the other side.

Tree Pose


Benefits: The Tree pose helps improve posture, helps with balance, increases flexibility of the inner thigh muscles, elongates the spine, and strengthens the legs and ankles.

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4. Standing side stretch

Step 1: Stand with your feet about 3 feet apart. Join your palms together behind your back. Rotate your right foot and the upper body directed over your right leg. Inhale.

Exhale as you slowly bend forward over your right leg. Tilt your chin towards your chest. Breathe deeply.

Step 2: Bring your hands around to the front and place your palms onto the floor on either side of your right foot. Slowly raise you upper body to return to the center. Repeat on the other side.

Standing Side stretch Pose


Benefits: It is a strenuous posture which tones your hamstring muscles, back, shoulders and arms.

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5. Dancer’s pose

Step 1: Stand straight with your spine stretched out and feet half a foot apart. Transfer your weight onto the left foot.

  • Rise up your left arm, keeping it close to the left ear.
  • Bend your right leg behind you and hold it at the inside of your ankle with your right hand. Your right knee must point down while sole of your right foot faces up.

Step 2: Inhale and focus on a point on the floor in front of you.

  • Exhale and slowly lower your upper body and left arm until parallel to the floor.
  • Raise your right leg behind you while still holding it.
  • Feel the stretch, keep the balance, breathe deeply and hold the pose for 10 seconds.

Dancer’s Pose


Benefits: It is a balance pose which helps with concentration and focus. It strengthens and tones muscles of the legs and tightens muscles of the upper arms, hips and buttocks.


6. Balancing stick

Stand straight with your feet together and arms raised up with palms together.

Step 1: Inhale. Place your right foot backward and rest it lightly on the right toe with your heel lifted.

Step 2: Fixate your eyes on a single point on the floor in front of you. Exhale and rotate your upper body forward from your hips as your right leg lifts up straight behind you. Viewed from the side, your arms, upper body and right leg should be parallel to the floor forming a T.

Breathe normally and hold for 10 seconds. Release the pose slowly and repeat on the other side.

Balancing Stick Pose


Benefits: It helps tone and firms the legs, buttocks, shoulder and arms. It improves concentration, balance and increases circulation.

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*Disclaimer: Before starting any form of yoga or any exercise, please consult your medical practitioner. While doing yoga or any exercise you may get injured, this website disclaims any liability what so ever from any form of injury or incident directly or indirectly from use of proper or improper yoga or exercises or advice listed on this web site. Please take advice of a certified healthcare professional or certified instructor for suitability, method, movements etc. of yoga or exercises listed on this website. We are not responsible if you follow advice or exercises that may result in incidents or injury or any result that is undesired or unpleasant.


2018-05-21T08:52:51+00:00 Health & Fitness|