🧘♀️ BRIDGE Yin Pose of the Week:
Dancer Pose (Natarajasana)
Theme:
Holding Grace in Motion
🌉 WHY THIS POSE THIS WEEK
As we gather in person for THE BRIDGE 6 Degrees Retreat, we are reminded that grace is not static. It’s alive in every breath, every step, and every moment we choose to stay present, even when
it’s uncomfortable.
Dancer Pose reflects this balance between vulnerability and strength, between reaching for what’s ahead and being rooted in what’s now. You don’t have to be still to be grounded. You don’t have to be perfect to be powerful.
This week, we practice motion without rush. Stillness without force.
🌀 How to Enter Dancer Pose (Right Side)
- This is a dance between your center and your expansion. Move slowly. Breathe deliberately. Let your body lead.
- Begin in
Mountain Pose (Tadasana)
- Stand tall with your feet hip-width apart
- Soften your knees and root down evenly through your feet
- Inhale to lengthen the spine, exhale to anchor inward
- Shift your weight to your right foot
- Feel your standing leg strengthen
- Find your balance before lifting
- Bend your left knee and reach back with your left hand
- Hold the inside or outside of your left ankle
- Keep your thighs close together initially
- Lift your right arm forward and up
- Palm faces inward, shoulder remains
soft
- Imagine offering yourself to the future without fear
- Press your left foot gently into your hand
- Allow the chest to expand
- Let your torso lean
forward slightly as your back leg rises
- Breathe into the stretch
💫 Target Areas
- Heart and chest
- Hip flexors and groin
- Core stabilizers
- Ankles, thighs, and shoulders
🔮 Energetic Focus
Opens the Heart Chakra (Anahata) – connection, trust, and joy
Activates the Throat Chakra (Vishuddha) – expression through breath and movement
Builds confidence, inner stability, and the ability to trust your body as it changes
🌬 Sensory Cues
🕯 Breath
Inhale as you expand the heart.
Exhale to stabilize your
standing leg.
🪞 Imagery
Let the lifted arm be your desire.
Let the rooted foot be your devotion.
🌿 Touch
Notice the ground beneath your standing foot—this is your anchor.
Feel your lifted leg stretching behind you like a bow drawn back in purpose.
🧭 Internal Mantra
Each moment I
balance is a quiet declaration: I am still here.
✨ Benefits
- Strengthens legs, ankles, and core
- Improves balance, focus, and proprioception
- Opens chest and shoulders for deeper breathing
- Encourages emotional resilience and self-trust
- Awakens both presence and poise
⏳ How Long to Hold
Hold for 3–5 breaths on each side.
Flow in and out with intention.
This is not about endurance—it’s about experiencing the transition.
🪄 Optional Support
Chair-Assisted Version: Use a chair for balance, especially when exploring the pose’s front-body openness
Wall Support: Gently place one hand on the wall to help feel stable while building
focus
Yoga Strap: Use a strap around the lifted ankle if reaching the foot is difficult
✍ Closing Reflection
Dancer Pose is not a performance. It is a
presence.
You are not here to impress—you are here to remember:
You are allowed to move and still be grounded.
You are allowed to reach and still be whole.
Let this pose mirror your life: full of pauses, stretches, and grace.
