Dancer's Pose: Balances and Binds

User avatar for Fiji McAlpine
Instructor Fiji McAlpine
Average: 4.9 (45 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 Yoga


Working up to natarajasana?
Marieseville 6 months 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 !!!

A process that is never really in isolation for me
Fiji McAlpine 6 months 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?

Namaste and thank you Fiji,
Marieseville 6 months 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.

Please test on Firefox for OSX
mopsockets 11 months ago

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

another wonderful Fiji class
nadomom 1 year ago

Thank you for an invigorating and stretchy class.

Learning to fly
flymutt 1 year ago

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

You are in the right place!
Fiji McAlpine 6 months 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!

karen77ca 1 year ago

I found this one so, so hard! I was falling all over the place. Fiji makes it look so easy and effortless. I'm kinda scared to try the next three classes.

Willingness to meet yourself where you are!
Fiji McAlpine 6 months ago

Don't be afraid! Be willing to meet yourself exactly where you are on your mat each day and enjoy the process of surprising yourself!

SMarie 1 year ago

This class makes me feel like a superhero