Some of the benefits of dancer's pose include:
- Improves concentration
- Opens the chest and lungs
- Opens and stretches the front of the body, while strengthening the back muscles
There are some variations available for this pose. If it is not possible to clasp the foot behind the back, there is an option to loop a strap or a belt around the foot and hold on to it. For a deeper stretch, it is possible to hold the foot or ankle with the opposite hand, or clasp it with both hands.
A good tip for keeping one's balance in this pose is to keep the gaze fixed on one spot in front. It is also important not to hold the breath, but to breathe deeply through the nose.