The King of the Dance pose caters to many different areas of focus. It’s a balancing pose, a spinal extension, a chest opener, and a good way to tone the muscles of the hips and legs. This is a pose that many yogis like to use to show off, demonstrating how high they can lift their back leg and maintain balance. Don’t let that intimidate you. The purpose of this pose is not to show off, but to reach balance and openness. Focus on centering yourself primarily.

Steps

1. Begin in Mountain Pose, with feet together and arms by your side. Bring your right foot back toward your right hand, with your knee bent as if in a hamstring stretch.
2. Extend your opposite arm straight out in front of you–this will help with your balance as it provides a bit of extra stability.
3. Begin to raise your right foot, while holding it with your right hand, and with your knee bent.
4. Continue to breathe as you continue to raise your leg as high as it will go to get the most optimal stretch.
5. Optional: Bring your opposite hand back to your raised ankle, as well, providing further opening through the heart and chest.

To come out of the pose, slowly lower your arms and leg and return to standing. Repeat on the opposite side.

Comments

One of the keys to the tension of this position is to pull away with your raised foot at the same time as your hand is pulling it toward the back of your head. This will add stability and help keep the pose in tension so that you can stay balanced.

This pose also improves flexibility in the back and helps align the vertebrae by restoring proper posture after long periods of sitting or discomfort.

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