Lord of the Dance Pose

A challenging balancing pose that deeply opens the shoulders and chest, improves balance, and stretches the thighs and groins. It embodies grace and power.

• Start in Mountain Pose (Tadasana). Shift your weight onto your left foot.
• Bend your right knee and bring your right heel towards your right buttock.
• Reach back with your right hand and grasp the outside of your right ankle or foot.
• To deepen the pose, begin to lift your right foot up and away from your torso, extending the right thigh behind you.
• Simultaneously, extend your left arm forward, parallel to the floor, for balance.
• Keep your chest lifted and gaze softly forward at a fixed point.
• Engage your core and standing leg muscles for stability.
• Hold for several breaths. To release, slowly lower your right leg and arm back to Mountain Pose. Repeat on the other side.

• Stretches the shoulders, chest, thighs, groins, and abdomen.
• Strengthens the legs and ankles.
• Improves balance and concentration.
• Can help relieve stress and calm the mind.
• Develops grace and inner strength.

• Use a wall for balance support.
• Use a strap around the lifted foot if you can't reach it with your hand.
• Keep the lifted leg lower if flexibility is limited.