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Level 1:
Level 2:
Level 3: 
(Level 3 Not recommended without close personal
supervision by a qualified yoga instructor)
Summary: The dancer stretches the
quadriceps (upper thigh muscles) and promotes balance. The
intermediate version--in which the body leans a bit forward while the leg
moves further back--further stretches the illiopsoas, a muscle complex
located where the top of the thigh connects the hip. Both the
intermediate and advanced versions deeply engage and stretch the erector
spinae (low back) muscles, as well as the chest and front shoulder muscles.
One of its uses: The dancer pose
is a good post-workout stretch, particularly following activities which
engage the upper thighs. Examples include running, biking, and lower
body exercises such as squats. Furthermore, this pose counterbalances
yoga postures that strengthen the upper thigh, such as the Crescent Pose
(October Pose of the Month). Athletes will benefit from an increased
range of motion in the upper thigh; soccer players, for instance, can
experience better kicking ability with improved flexibility.
Technique tips:
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Not
everyone will be able to access Levels 2 and 3; it is essential you work
thoroughly on mastering Level 1 before considering the next step.
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Watch
your comfort zone; never force or pull, and avoid this position if it
causes any pain or discomfort.
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If
you're learning this without the aid of a video or group class, you may
want to learn this pose first by holding onto a chair to help with
balance.
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Your
supporting leg should remain "soft," that is, you want to avoid locking
the knee.
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Hold
your foot or ankle--preferably your ankle. Try to make sure your
knee either points straight down, or is brought slightly behind you.
Your knee should not be kept in front of the alignment of the other leg,
as this will diminish the effectiveness of the stretch and alter your
posture.
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Keep
your focus straight forward, so that your head and neck are in neutral
posture.
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As
you breathe smoothly in this pose, work on relaxing your upper thigh,
shoulders, and neck.
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If
you're unable to hold your foot comfortably, you can use a strap or belt,
looped around your ankle.
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Hold
this position through at least 4-5 breaths. Concentrate on lifting
your upper body so that your shoulders remain vertically aligned on top of
your hips. Your supporting leg should remain slightly bent, with
your weight evenly distributed on the supporting foot.
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Be
sure you're "lifting" your rib cage vertically, even if you're tilting
forward, to elongate your spine.
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Release gently out of the pose and repeat on the other side.
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