Dancer's Pose: Supple Spine and Shoulders

Fiji McAlpine
Instructor Fiji McAlpine
Average: 4.8 (59 votes)
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This is the second in a series of four videos where Fiji guides through the complex needs of the wonderful balancing pose, dancer's pose (natarajasana). Following on from Dancer's Pose: Balances and Binds, this class gets deep into shoulder flexibility and mobility, as well as releasing the muscles around the upper and mid back that can restrict the movement of the shoulders and upper spine. This gradual progression toward full dancers pose also includes backbends, releases for the hip flexors and core work. It will prepare you for the next steps in Dancer's Pose: Workshop and Dancer's Pose: Playful Dancer's Flow

Equipment: Strap
Style: Vinyasa Yoga


rebadevore 5 months ago

This class helped me get through pulling a muscle at work! At first I could barely even sit on my mat, and once I could finally do the whole class I felt so much better. It just unlocks so much in your back. Fiji is so great!! She knows exactly how the muscles work together and her voice is so calming.

elllieb 10 months ago

I really enjoyed this class and it makes me feel more confident about achieving this challenging pose. It was great for stretching quadriceps and shoulders. Great sensations that hopefully will enable me to succeed. Will keep you posted! :-)

Kostenko 11 months ago

Wow great class I now found my other favorite teacher! A true fan of your teaching style.

krisstinahawks 1 year ago

I do this short and sweet practice a couple of times each week. It is perfect.

nadomom 1 year ago

I feel great after this class....the great investment of 22 minutes first thing in the morning. My shoulders feel relaxed and supple. Thank you.

dromerito2006 1 year ago

I loved this workout. And Fiji is great, always the right energy, pace, voice... Thanks! (I wish she had more workouts outdoors - this setting was very soothing and inspiring.)

karen77ca 1 year ago

I'm sure it was just me, but I didn't really get anything out of this. I felt it a fair bit in my lower back but didn't feel like I got much of a shoulder stretch. I'll give it another go another time! :)

nadomom 1 year ago

This is my favorite class so far. Love Fiji's pace, calm voice and excellent poses. thank you.

jennydyring 1 year ago

Yes, a really good class for opening the shoulders. I've had shoulder trouble (incl dislocation) over the years so this felt really good for me.