Yoga Practice:

Dancers Pose

Strengthens the legs, shoulders and core

Improves balance

Opens the hip flexors

Begin in Mountain Pose.

Reach your right arm back so that the palm is facing out to the right.

Bend the right knee by bringing the right foot behind you and grab the right foot with the right hand.

Bring your right palm to the inside of your right foot. That would be the big toe side or the arch of the foot. 

Extend the left arm alongside your left ear.

Lift straight up and begin to push your right foot into the back hand as if you are trying to straighten your leg. This will pitch you a bit forward.

Keep lifting up through the chest and spine creating a backbend.

Keep your eyes looking directly forward. This will keep the energy of the pose going up and not down.

To come out of the pose, slowly bend the back leg a bit, lift the left arm straight up to the ceiling, release the back foot and lower the arm back to Mountain Pose.