Hold outside of left foot with left hand behind hips.
Point left knee straight down, straighten left arm. Square hips and shoulders.
Lift right arm parallel to floor in front of torso.
Stay here or kick left foot up, back—thigh parallel to floor (keep hips/shoulders square).
Lift chin slightly, look straight ahead.
Tighten glutes, press tailbone down, tone abdomen.
Lift back leg with leg—not just by kicking foot into hand (equally employ quads, inner thigh, hamstrings, and glutes).
Lift shoulders up, back.
Lift chest, stretch spine.
Extend out through back knee.
Repeat on the second side.
There are several variations of dancing yogi. In this variation, the torso is similar to cobra or bow pose. It’s not the warrior 3 backbend variation, which is more like a standing splits.