Close Banner

This ad is displayed using third party content and we do not control its accessibility features.

A Mini-Guide To Dancer's Pose

Author:

Tara Stiles

June 29, 2015

mbg Class Instructor

By Tara Stiles

mbg Class Instructor

Tara Stiles, founder of Stråla Yoga and author of "Clean Mind, Clean Body"

Photo by Nicholas Oscoff/mindbodygreen, graphic by mbg creative

June 29, 2015

Editor's note: When yoga rebel Tara Stiles found some time between running her busy Manhattan studio, Strala, and teaching her style of yoga around the globe, she stopped by mindbodygreen and talked about her yoga philosophy. We asked her to show us her favorite yoga move, and Dancer Pose immediately came to mind. Before her former life as a model, Stiles was also an avid dancer, so naturally, this pose was in her nature.

The key to this pose is to allow a soft bend in the standing leg, and then to extend as you lean forward. Then, just relax into it! You should feel nice and easy in the sole of your standing foot. Continue to keep the standing leg soft, not locked. Catch your foot and find softness there, not strain. Press the back foot into your hand and be sure to maintain that softness in the knees. Your back arm should naturally start to slide up. Let the gaze be natural and easy.

But most importantly, enjoy the dance!

Follow these seven easy steps and you'll really start to rock this pose, I promise. Here's what goes through my mind in Dancer's Pose:

1. Am I pressing down into my standing foot?

2. Is my opposite arm lifting with ease?

3. Is my gaze neutral and easy?

4. Is my back hand sliding up my back foot or shin?

5. Are my knees soft and relaxed?

6. Is my standing leg soft, not locked?

7. Am I extending as I lean forward?

Tara Stiles

Tara Stiles is the founder of Strala Yoga, a revolutionary approach to healing through movement. She's also the author of Clean Mind, Clean Body. Thousands of guides are leading Strala classes around the globe in partner studios, gyms, and clubs. Strala has been illustrated in a case study by Harvard Business School, and its philosophy of ease and conservation of energy are incorporated by business leaders, entrepreneurs, and well-being professionals.

Stiles teamed up with W Hotels on Fit with Tara Stiles—a program bringing Strala Yoga classes and healthy recipes to W properties around the globe. She collaborated with Reebok, working closely with the design team on their yoga lifestyle range, as well as developed a line of knitwear and homeware with Wool and the Gang. Stiles has authored several books including Yoga Cures, Make Your Own Rules Cookbook, and Strala Yoga, all translated and published in several languages. She has been profiled by the New York Times, Times of India, The Times.