Balance for Dancers
Balancing Yoga Flow for Dancers
Yoga improves strength, balance and flexibility. Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength. This flow is developed specifically for dancers to focus on balance.
Mountain Pose
Mountain pose is the most fundamental standing pose in yoga practice, providing a position of stability from which to move into other poses.
Basic Positioning: Stand with feet parallel and hip-distance apart. Ground the four corners of each foot into the earth. Arm placement can vary.
Modifications: A wall can be used for support / to foster proper alignment.
Stork Pose
Stork pose incorporates balance into a standing sequence.
Basic Positioning: From Mountain pose, transfer the weight of the body onto one foot and lift the other foot off the earth. Bend the raised knee at a 90-degree angle in front of the body. The raised foot can be pointed toward the earth or flexed at a 90-degree angle. Arm placement can vary.
Modifications: A wall or chair can be used for support. Floor contact with the raised foot can be maintained until balance is cultivated.
Tree Pose
Tree pose is a classic balancing pose that allows one to feel “rooted” into the earth while also experiencing the opportunity to “grow” tall and strong.
Basic Positioning: From Mountain (or Stork) pose, transfer (or maintain) the weight of the body on one foot. Lift the other knee out to the side of the body before planting the sole of the foot at the calf or thigh (not the knee) of the standing leg. Arm placement can vary.
Modifications: A wall or chair can be used for support. The raised foot can be placed against the grounded ankle with the big toe touching the floor.
Stork Pose
Stork pose incorporates balance into a standing sequence.
Basic Positioning: From Mountain pose, transfer the weight of the body onto one foot and lift the other foot off the earth. Bend the raised knee at a 90-degree angle in front of the body. The raised foot can be pointed toward the earth or flexed at a 90-degree angle. Arm placement can vary.
Modifications: A wall or chair can be used for support. Floor contact with the raised foot can be maintained until balance is cultivated.
Dancer Pose
Dancer pose is a dynamic balancing pose that also fosters grace and poise.
Basic Positioning: From Mountain (or Stork) pose, transfer (or maintain) the weight of the body on one foot. Raise the other heel toward the buttock and take hold of the ankle with the same hand. Bring the raised ankle and knee upward behind the body to level the hips while taking the opposite arm out front parallel to the earth.
Modifications: A wall or chair can be used for support. The knee can be bent with the ankle grasped behind the body and the opposite arm raised perpendicular to the earth.
Tonya Rave
Registered Yoga Teacher – RYT 200
With over 25 years of educational experience, Tonya is passionate about sharing yoga that is
Relevant
Accessible
Valuable
Empowering
BB Subscribers Bonus Class Voucher for You
As a recipient of the fall ballroom box you are entitled to receive access to a 4 week Live Online Yoga Class. Two options will be available. Saturday or Sunday at 10am EST. The classes will begin on Oct 16th and will run for 4 consecutive weeks. Box subscribers will receive an email with access to the online class.
