You probably learned balance as a child, but honing this skill is essential for your overall fitness and athletic performance as an adult as well.
Yoga urges to improve our balance, posture and evenly distribute the weight on the feet. In this sense, mastering balance-focused yoga poses is a way to raise awareness of weight distribution, while strengthening, stabilizing, and aligning, all through perfecting balance.
Whether you are already doing different yoga poses, or if you have just started, we show you these 3 yoga poses to help you train your balance and coordination.
3 yoga poses to train balance
1. Tree pose
The tree pose involves using the core muscles, specifically the obliques, to maintain head-to-toe alignment. Carrying your hands in the form of a prayer is not only aesthetic; it helps to keep your chest upright and extend your upper back so you can straighten up.
Do you need to modify something in your pose? It is recommended to place the tips of the toes on the mat or to rest the heel against the ankle for more support. From there, the foot can flap toward the calf and work its way above the knee, but your foot should never be above the knee, as it is too forced for that joint.
How to execute the tree pose
- Stand in a mountain position ( tadasana) with your feet hip-width apart, hands at your sides, palms facing forward.
- Begin shifting your weight onto your right foot and bend your left knee.
- Slowly grasp your left ankle with your left hand and place it against your inner right thigh, pressing the sole of your left foot with your toes pointing to the ground. Remember, engage your core while placing your hands in a prayer posture ( mudra ).
- Focus on a point in front of you and hold it for two to three breaths before lowering your left foot back to the ground.
2. Eagle pose
As people age, balance begins to change, but this pose can help prevent falls.
The eagle pose helps loosen the joints to balance them and improve mobility. It also forces you to keep your hips centered, even when balancing on one leg, so you don’t move from side to side.
How to execute the eagle pose?
- Stand in the mountain pose ( tadasana) with your feet hip-width apart, hands down at your sides, palms facing forward. Make sure the toes of your left foot are firmly on the floor.
- Bend your knees slightly and slightly push your hips back as you lift your right leg and cross it over your left thigh. If you can, cross your right foot around your left calf, or use a brace to balance your right foot.
- Bring your hands to eye level and cross your right arm under your left. Then, cross your right forearm over your left to bring your palms together.
- Keep your hips balanced and your chest lifted and erect so that your head, shoulders, and hips are aligned.
3. Dancer pose
The key to balance in this graceful pose is keeping your hips centered. Because your arms are lifting your foot, it helps to lift your chest and have a slight backward bend.
Bridge or boat pose are great progressions to practice before moving into the dancer pose because they open your hips and stretch your quads.
How to execute the dancer’s pose?
- Stand in a mountain position ( tadasana) with your feet hip-width apart, hands at your sides, palms facing forward.
- Begin shifting your weight onto your right foot and lift your left heel toward your butt, bending your left knee.
- Bring your left hand behind you to grasp the outside of your left foot or ankle. Make sure to keep your hips balanced and your chest lifted.
- Raise your left foot up and back so that your left thigh and your left arm are parallel to the floor.
- Raise your right arm at your side with your fingers pointing toward the ceiling.
- Hold two or three breaths before lowering your left foot back to the ground. Repeat the same movement on the other side.
Reference
- Help, T. 5 Standing Yoga Poses for Better Balance. For DailyBurn [Revised February 2018]
