Dancer

• From mountain pose, shift your weight to one foot, then lift the other back and up toward your glutes. Reach around to grab the foot.
• Lift your body up and your arms up.
• Hold for 20 ot 30 seconds.
• Begin by lifting the foot with a strap on the ankle.

Dancer

This pose is a backbend and heart opener. The prana flows through the svadhisthana (sacral) chakra to the anahata (heart) chakra.