re: the balance board elevation, just make sure that there is no pain in the hip joint/low back when you are doing the poses like triangle and warrior. Even better, try them off the balance board for a change and just notice the differences in your body to help inform how you should modify for the wonky asymmetry thrown in!
re: dancer--it can be a very tough pose! Is there a specific problem you're having? Most commonly, the inflexibility of the psoas, hamstrings, and a variety of chest/arm muscles will lead to the inability to actually lift the leg and/or hold it with the hand. Since there is no prescribed warmup on the Wii fit for the pose, be sure that these muscles are adequately warmed up and that you are ready to balance. Try these poses to warm up:
Deep Breathing (or just do some on your own to connect with your body)
Sun Salutation again (to return low back to neutral)
...then give dancer another shot.
As you are in the pose, make sure you are engaging your belly muscles with every exhale to protect your low back from over-extension. If you find that your low back is sore during/after the pose, then that is a cue to draw your belly in more and focus a little less on achieving the pretty arched back of the spooky albino trainer. Try to find a good balance of stability and relaxation in the pose by keeping your arms, neck, and shoulders relaxed... and, most importantly, breathe deeply. If your breathing pattern shifts suddenly, that is a cue that you are pushing yourself too far in the pose.
Also, trying any of the poses off the balance board is a great way to integrate the useful info that you get from the Wii Fit. While it's awesome to know whether you are perfectly balanced or not by looking at a tv screen, one of my favorite benefits of yoga is the sense of inner balance that I have--like my own little portable Wii Fit. That way, when I'm standing in the grocery store line or pumping gas, I can still work on my balance and stabilizing muscles.
If you see some crazy lady practicing yoga in the grocery store, that's probably me :)
| current weight: 185.0