Posture Clinic: Dancer

Standing Bow | Dandayamana Dhanurasana | Dancer (variation)

Dancer is a standing balancing backbend that cultivates strength & flexibility throughout the body: in the muscles surrounding the spine, the legs & upper back. This heart-opening, cardio-building asana lengthens & strengthens the abdominal wall and will give you a world-class opportunity to cultivate calmness within challenge.

Let's examine the anatomy at work. The spinal column is in a #backbend (spinal extension) while also gently twisting along the transverse axis in the upper thoracic vertebrae; one hip is in extension (the kick back), while the other is in flexion. One leg, as the trunk of the tree, roots down & supports the upper body & other leg, rising up in opposing force. Let’s take a closer peek.

The Kick

-back establishes your backbend (spinal extension), the main objective, which originates in the lumbar spine. Here, my left leg is kicking back & up in line with my hip, placing my left hip in extension.

Backbends strengthen the muscles supporting the spine & increase spinal flexibility. What a gift for a spine that carries and supports us throughout life!

Backbends open the front line (anterior chain) of the body, opening through the collarbones & pectorals; backbends open the heart & elevate its rate.

With my heart open, I encourage deeper energy to rise to the surface, draw awareness, be digested & released. Perhaps backbends increase strength & flexibility not only physically, but also psychologically.

I focus on sending my toes directly up, rather than twisting to one side, which encourages an even weight distribution across my low back.

Move slowly into (and out of) the posture. Your body has messages for you each step of the way.

The Forward Fold

My right hip (standing leg) is in flexion, creating the forward fold. This naturally increases heart rate, giving me an opportunity to cultivate that calm perseverance.

As my hip extensors (hamstrings & glutes) work the kick, I lengthen & strengthen my hip flexors (front side of the same thigh). As I forward fold, I do the same in reverse, opening up my hip extensors on the standing leg, such as the hamstrings.

Twist

Feel a gentle twist in the upper thoracic spine. Shoulders gently rotate around the transverse axis of the spine.

This asana begets focus and patience and cultivates calmness (qualities I carry with me off the mat) while building excellent cardio workload.

Practice with softness.