Why is it important to have a good sense of balance? Having good balance means you can control and maintain your body’s position without tripping or falling. As our bodies age, it becomes more and more important to have good stability so that we can move around, carry out our day-to-day activities, and maintain independence. Having a good sense of balance can go a long ways in helping to prevent injuries.
The following are five great balancing postures that require focus and stamina. These poses also allow you to build strength and muscle tone. You can practice these with an instructor at your yoga center, or just try them out in the comfort of your home.
Eagle Pose. Garudasana – strengthens feet, ankles, calves, and thighs. Opens the shoulders, chest, back, and hips. Improves digestion and circulation.
1. Start in Mountain Pose, which is basically a standing position.
2. Bend your left knee slightly, and try to balance on it.
3. Lift your right leg and cross it all the way over your left knee.
4. Bring your right leg around your left leg so that the right foot hooks behind your left shin.
5. Cross your left elbow over your right elbow and join your palms together in prayer position.
6. Hold for at least 10 breaths. Come out of the pose and repeat on the other side.
Tree Pose. Vrksasana – strengthens arches, ankles, calves, and thighs. Remedies flat feet. Lengthens the spine and opens the shoulders, chest, thighs, and hips.
1. Start in Mountain Pose.
2. Spread out your toes and try to “root” down through your feet and onto your mat.
3. Focusing on a point in front of you, balance on your left leg while bending your right leg and placing the right foot against the inner left thigh. Note: If this is difficult, then modify the pose by bringing the right foot against the left ankle instead of the thigh. Whichever part of the leg you choose, remember to never place your foot against your knee!
4. Join your palms together in prayer position and inhale while raising your arms upward.
5. Hold for 10 to 12 breaths. Lower the arms and leg and repeat on the other side.
Boat Pose. Navasana – strengthens the core, hips, legs, groin, and arms. Opens the chest, shoulders, and throat. Improves posture.
1. Begin by sitting on your mat with your legs extended out in front of you. Press your hands into the floor to lengthen your spine.
2. Bend your knees and place your hands on your thighs.
3. While keeping your spine lengthened, lean back and balance on your glutes sitting on an area that is somewhere between your sitting bones and your tailbone.
4. Exhale and straighten out your legs as much as possible pointing them upward. Flex your feet. Your legs and torso should be making a “V” shape.
5. Stretch your arms forward keeping them parallel to the floor. Keep your shoulder blades back.
6. Engage your core by keeping it tightened and feel how it is working to maintain this pose.
7. Hold for 30 to 60 seconds, or as long as you can without losing form, and then release.
Warrior III Pose. Virabhadrasana III – stretches the hip and groin area and builds endurance. Strengthens the feet, ankles, calves, knees, and thighs.
1. Start in Mountain Pose.
2. Exhale and step your right leg backward.
3. Bend your left knee 90 degrees.
4. Straighten your arms so that they extend alongside your ears.
5. While slowly raising your right leg, bend your body forward so that your torso, right leg, and arms make a straight line that is parallel to the floor.
6. Stretch your body from your fingers to your lifted heel.
7. Hold the pose for 30 seconds. Engage your leg muscles when coming out of the pose.
8. Lower the right leg so that you are in the same lunge position you started in.
9. Bring the right foot up and next to the left foot so that you return to Mountain Pose. Repeat on the other side.
Dancer Pose. Natarajasana – strengthens leg muscles and opens the chest and shoulders. Helps tone the spine.
1. Start in Mountain Pose.
2. Bend your right leg and hold the inside of your foot (with your right hand) behind your back.
3. Inhale and stretch your left arm upward.
4. Take your right leg back, all the while holding onto your foot.
5. Exhale and bend so that your body is parallel with the floor while raising your right leg up. Your left arm should be extended outward so that it is also parallel to the ground.
6. Concentrate on engaging the core, lengthening through your spine, and keeping your left arm straight.
7. Hold the pose for 30 to 60 seconds. Exhale and come out of the pose. Repeat on the other side.
Balancing is like many other skills: the more you practice the better you’ll become. Learning to distribute your weight evenly so that you can move without falling is important to your health. Incorporate some balancing into your regular workout, and you should see a difference in your overall athletic abilities.
Sarah Pleuthner
