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Dancer's Pose: Supple Spine and Shoulders

Intermediate II

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:

Comments

Existing Comments

Kim
Kim
August 17, 2022
Comment:

Always a great class. I just came off a 24 hour flight and this was the stretch I needed while I start the jet lag. It felt like a great massage. Thank you.

ryan.l.meyer
ryan.l.meyer
September 6, 2020
Comment:

I started this with very stiff shoulders and traps, this has completely released all of that tension in such a short class! Thank you Fiji! This a great series as well!

allijean
allijean
July 1, 2020
Comment:

great class! I have...funny shoulders, so I found that in the final shoulder stretch pose with the arm underneath and stretched out I needed to push down with the extended arm to protect my shoulder and support the pose. Hopefully that is helpful for others who can overextend their shoulders!

Thank you and have a wonderful practice!

shilman.inna@gmail.com
[email protected]
April 23, 2020
Comment:

It feels fantastic! I spent the entire day in front of my computer and this class was exactly what I needed at the moment.

yogacalm
yogacalm
January 17, 2020
Comment:

My left shoulder had been so tight for years. This class and in particular the pose where you lie on the floor with your shoulder facing away managed to loosen that shoulder incredibly to the point where I could actually touch my lower right hand to my left hand above when clasping from behind (sorry don’t know the name of pose). Thank you!!!!

rebadevore
rebadevore
March 26, 2019
Comment:

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
elllieb
October 17, 2018
Comment:

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
Kostenko
September 27, 2018
Comment:

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

krisstinahawks
krisstinahawks
May 10, 2018
Comment:

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

nadonado
nadonado
April 27, 2018
Comment:

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
dromerito2006
March 24, 2018
Comment:

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
karen77ca
March 10, 2018
Comment:

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! :)

nadonado
nadonado
January 25, 2018
Comment:

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

jennydyring
jennydyring
January 22, 2018
Comment:

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.

Melekeda
Melekeda
December 21, 2017
Comment:

i have a big prejudgment particulary about this theacher on this web site, couldnt do any of her class... i dont know why... maybe her hair- or the boat behind ..

astarzgrace
astarzgrace
December 8, 2017
Comment:

Oh my goodness! The best shoulder stretch I have ever done! I carry a lot of tension in my shoulders and found this series amazing. I especially loved the eagle stretch of my arms on my back.... alot of clicking and release..... and loved the warmth, suppleness and lightness gained from this workout.
Namaste

Veggiegnome
Veggiegnome
November 28, 2017
Comment:

I'm a rock climber and found these shoulder stretches amazing! Thank you so much! I will integrate some of these moves into my climbing warm ups.