Yoga · Beginner

Dancer's Stretch

The Dancer's Stretch is a seated spinal twist that gently rotates your lower back and opens up your hips and glutes. It's one of the most accessible ways to undo the stiffness that builds up from sitting — in a car, at a desk, or on a couch. Regular practice can improve how easily you turn to look over your shoulder, reach across your body, or get in and out of a car.

1. 01

   Sit on the floor with both legs straight out in front of you.

2. 02

   Bend your right knee and lift your right foot over your left leg, placing it flat on the floor just outside your left knee.

3. 03

   Sit up tall — imagine a string pulling the top of your head toward the ceiling before you twist.

4. 04

   Place your left elbow against the outside of your right knee to gently guide the rotation.

5. 05

   Put your right hand on the floor behind your right hip for support.

6. 06

   Slowly turn your chest, shoulders, and head to the right as far as feels comfortable — not as far as possible.

7. 07

   Breathe normally and hold for 15 to 20 seconds, then slowly unwind and switch sides.

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  Rounding the lower back before twisting — if you feel yourself slumping, sit on a folded blanket to tilt your pelvis forward and restore the curve in your low back.

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  Forcing the rotation with your arm — if your lower back is straining or you feel a sharp pinch, ease off the pressure from your elbow and let the twist be gentler.

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  Holding your breath — if you notice your shoulders creeping up toward your ears, exhale and let them drop back down.

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  Letting the straight leg roll outward — keep your left foot flexed and your toes pointing up so the leg stays neutral.