Dancer's Pose: Balances and Binds

Fiji McAlpine
Instructor Fiji McAlpine
Average: 4.9 (58 votes)
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This is the first class in a series of four that leads you to the peak pose, dancer's pose (natarajasana). This class is a challenge to your balance, flexibility and strength. It's a fun class that mixes arm binds with foot balances, a vigorous power yoga flow and some wonderfully deep stretches for the whole body. It will also prepare you for subsequent steps in Dancer's Pose: Supple Spine and Shoulders, Dancer's Pose: Workshop, and Dancer's Pose: Playful Dancer's Flow.

Equipment: Strap
Style: Vinyasa/Power Yoga


LindsayC608 10 months ago

Such an energizing class! Just what I needed this morning. Thank you Fiji!

Brctzcn 1 year ago

thank you, Fiji. Great class. Although I was not as graceful as I could be I enjoyed it. A question: I have been taking this 21-day lower back challange. Some classess are harder than others and I am not able to do all the thing shown fully well. I have kept going for 12 days now, but I wonder whether I should have repeated the classes to be really better at them before carrying on. Or going on each day regardless of perfection is a beyter idea. I feel stonger for sure when comapred to day 1.

Fiji McAlpine 1 year ago

I am happy to hear you are doing this challange! There are always going to be some challenging poses in any given class, even for me! Continue on with the journey, perfection is really an illusion, you will get stronger, more flexible and familiar with te poses over time.

Marieseville 2 years ago

I have a question for Fiji, or any of the yoga teachers really. I love this practice but am curious as to the progression from these poses to dancer's. I feel that the asanas in this practice are far more challenging than dancer's, so why do they come before it? Is bird of paradise not considered more advanced than dancer's?
Either way, this is a challenging, vigorous practice and I love it! Thank you !!!

Fiji McAlpine 2 years ago

Hi Marie, Thank you for your question! I created this sequence with someone in mind that is playing with standing balances. I am a conceptual thinker and see things big picture, I also have a strong preference to structure so this lets me break things down. I like to look at groups of poes, areas of the body that are related and create sequences that have connected thems or links. I don't really look at one pose being much more difficult than the other, only if they seem related to one another. While some may find the other poses more difficult than dancers, I know that this is not the case for everyone. Working on any of the poses in this sequence will help you be more comfortable in any standing balance. I hope this makes sense?

Marieseville 2 years ago

Namaste and thank you Fiji,
Yes it makes total sense now you explain it to me. I've learned a lot from you over the years, and having not long completed my yoga TT in India, I'm finding myself thinking more- or overthinking probably! - about structure and sequencing, which is why I asked you. I like your way of breaking poses down ....yes, it's more helpful not to overthink whether one pose is more challenging than another, as that's generally subjective anyway!
Thanks again for your response.

mopsockets 3 years ago

Hello! I love this class, but it throws a critical error related to buffering in Firefox v60.0 for OSX :)

flymutt 3 years ago

This was great but felt like I was a bird learning to fly by fluttering all over the place.

Fiji McAlpine 2 years ago

My teacher Peter always reminds me that if I am in a class and don't feel somewhat out of my comfort zone , I should find a new class!