Dancer Pose Balance Train
In lines of five, each student rests one hand on the shoulder of the classmate in front and holds their own foot behind them with the other hand, making dancer pose together. The whole line has to hold still like a parked train. It builds group balance.
How to play
- Lines of five, one behind another an arm's length apart; right hand on the right shoulder of the student in front (0.5 min).
- Everyone bends the left knee and holds the left foot or ankle behind them with the left hand (1 min).
- They tip the torso slightly forward, pressing the foot into the hand; the train holds still for five breaths (1.5 min).
- They lower the foot, turn around, and repeat with the other leg and arm (1.5 min).
- To finish, the train turns into a seated line and each student gives the person in front a gentle shoulder rub (1.5 min).
Rules
- The hand on the shoulder is for support, not pulling.
- The first student in line rests a hand on a wall or holds it out.
- If someone lets go of their foot, the rest wait quietly for them to grab it again.
- Never hold someone else's foot.
Variations
Easier
Do the pose with a bent knee, lifting the heel back without holding the foot.
Standard
Do dancer pose holding the foot for five breaths in the line.
Harder
Form a closed circle instead of a line, with everyone holding the next person's shoulder.
Adaptations
- Limited mobility: the student is the engine, seated at the front of the line, and calls out the breaths.
- Autism or discomfort with touch: the student goes first and leans on the wall instead of a classmate.
- Low flexibility: the student uses a rope or the hem of their shirt to reach the foot.
Learning goals
- Hold a balance pose with a partner's support.
- Adjust their own balance to the group's.
- Wait for and support anyone who loses the pose.
Teacher tip
Group students of similar height in each line so shoulders are comfortable. Remind them to keep a soft bend in the standing knee.
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