How To Do a King Dancer Pose?

This pose necessitates a combination of posture, endurance, and strength; more specifically, it necessitates maturity, time, and air. It's exhilarating to see your chest open, your breath deepens, and you feel solid and steady with the foot securely planted on the floor in this position. 

And take your time with this: You have a lifetime (possibly more!) to devote to it! Here are several positions to help you loosen up so you can join King Dancer more easily. 

For King Dancer, you'll need a solid foundation, so stretch your toes on your supportive foot. Your knee should be soft, not tied, hyperextended, or twisted too far. To hold your supporting knee soft, engage your quadriceps (the muscles in the front of your thigh).

The Idea of King Dancer Pose

Have your hips straight and your feet aligned with your elbows to avoid a movement that throws off your balance. If you suffer from an ankle or back injury or have dizziness or coordination issues, avoid this position. Be sure the helping knee isn't locked or hyperextended to prevent damage (bending it too far backward). 

Adding King Dancer to your daily yoga practice can be a satisfying and uplifting experience. You may sometimes slip out of the pose. Consider wobbling and dropping to be a regular aspect of the dance, and so attempt again. 

You will continue to feel calmness and serenity through all of life's struggles when you learn to breathe with the fluctuations of this pose. Your body, mind, and soul will be revitalized by balancing with ease and stability! Maintain your focus on a difficult area in front of you.

How To Perform The King Dancer Pose

Step 1:

Begin in Mountain Pose (Tadasana) by standing with your feet together and your arms at your sides. Move your weight from your right foot to the rear. Bring your right foot to your right buttock by bending your right leg. Clasp the inner ankle of your right foot with your right palm. You may also tie a band over the top of your right foot and grab it with your right hand. Make a fist with your knees.

Step 2:

Lift your left arm over your head, pointing your fingers toward the ceiling and palm facing right. Softly fix your eyes on a difficult area in front of you. Make sure the left kneecap and toes are pointing straight forward. Start to press your right foot away from your body while leaning your torso slightly forward as you feel stable and relaxed. Try to raise your chest and extend your left hand's fingers toward the ceiling.

Step 3:

You can progress to the advanced pose if you are relaxed and steady in this position. Swivel the right elbow forward straight up into the ceiling. When you make this adjustment, you'll need to lower your right back marginally. Hug your right bicep in the direction of your right neck. To hang onto your foot or the harness, extend your right forearm overhead and behind your back.

Step 4:

Bend your left elbow and reach out and grab your foot or the harness with your left hand. Hold your shoulder blades pressed down your back as you draw your arms back toward your head. Hold your chest lifted when you press your elevated foot down. Keep the torso from sagging upward. Maintain a square pelvis with the right leg pulled back toward the body's midline. While you're using a brace, move both hands down the strap toward your foot so both hands will clasp the top of your foot.

Step 5:

Take five deep breaths and hold them. Return to your starting spot slowly and softly to unlock. Return to Mountain Pose by lowering your right foot. Rep the posture for the same period on the other foot.

Frequently Asked Questions

How Do Dancers Pose For Beginners?

Wrap the belt over the left foot and fasten it. Make sure the harness crosses your back and across your shoulder. Then, gently raising the foot, walk the hands down the belt, elbows pointed to the roof, hands behind the back.

What is a Mermaid Pose?

The one-Legged King Pigeon pose is a variant of the Mermaid pose (Eka Pada Rajakapotasana). A hip-opening seated posture is paired with a backbend in this pass. Your hips must be stable enough to assume the simple form of Pigeon pose, and your upper or thoracic spine must be mobile.

What Muscles are Used in The King Dancer Pose?

King Dancer Pose extends the shoulders and braces the knees. It also increases flexibility and core power. As a counter to rigid hips caused by so much sitting, it unlocks the hip flexors (psoas muscles). Many everyday movements and sports benefit from improved posture and core power.


Check to see if the bent knee splays open to the edge. Your standing leg's knee, and toes should be looking upward. Firm the standing leg muscles; just don't lock or hyperextend your shin. The micro-movement of your standing-leg calf muscle towards the shin will support the lower leg. Maintain a comfortable, not tense or compressed, neck. 

Via the crown of your head, reach out. Spread the backbend evenly over the top, center, and lower back. In this posture, avoid jerking, dragging, pressing, or forcing any reaction. Allow yourself to step slowly and smoothly. 

Breathe normally in the pose. Do not take a deep breath. Slowly and deliberately, and don't be scared to slip! If you do lose, easily return to your original position and try again.