10 Yoga Poses To Improve Your Balance
Updated: Oct 15, 2022
How to improve your balance in yoga? Work your core with these balance yoga poses. To begin with we always do 10 sets of suryanamaskar (right & left) as a part of our routine warm up exercise. This gets our body going through its full range of motion. This routine will concentrate on developing our balance and exercising all those small muscles that help in our stability. It consists of 10 asanas performed in this order.
Palm Tree Pose
Tadasana (The Palm Tree Pose)
Stand erect with legs slightly apart with the hands on the sides.
Raise the hand above the head and look straight.
Interlock the fingers and turn it upwards. The palms should be facing the sky.
The gaze can be adjusted to look slightly above the horizontal level.
Take a deep breath and stretch the arms, shoulders and chest upwards.
Raise the heels so that the weight of the body is borne by the toes.
Stretch the whole body from the feet to the head.
Remain in this position for few seconds.
Bring down the heels while breathing out.
This is one round. One can practice up to 10 rounds.
During the whole practice the eyes should remain steadily fixed in front little above the head level.
Benefits
Tadasana gives a good stretch to the arms, chest, abdomen, spine and the legs.
It creates a sense of physical and mental balance. This sense of balance can be enhanced if one practices the same with closed eyes.
Tadasana can help to increase height.
Women during early stages of pregnancy can be benefited due to the gentle stretch of the abdomen.
Tadasana can also be performed before and after inverted poses like Sirsasana to redistribute the blood in the body. During Sirsasana the blood accumulates in the head. Beginners especially can see their eyes getting red as it gets filled with excess blood. Tadasana when performed rapidly helps to bring down the accumulated blood from the head and redistributes it in the body.
Tadasana is one of the poses used during the practice of Shankaprakshalana or the cleaning of the stomach and intestine. This quickly moves the saline water which one drinks during the process to the lower intestine and rectum, thereby quickening the cleansing process.
Contraindications
Low Blood Pressure (if pose held too long): as the blood may begin to pool in the lower half of the body, causing dizziness.
Pregnancy: keep feet hip distance, or wider, apart.
Knock Knees: Bring heels slightly apart.
Extended Hand-To-Big-Toe Pose
Utthia hasta padangustasan (Extended hand to big toe pose)
Start in Tadasana
Take a point at eye level to focus on with a soft gaze.
On an exhalation, bring the weight on your left foot and lift your right knee up. Reach with your right hand for your big toe.
Firm your left hip in and lengthen your spine. Keep your shoulders blades firmly on the back, and your chest open. As you inhale, start extending your right leg out to the front, without compromising the length in spine.
Stay for about 5 breaths, then as you inhale, bring your leg out to the right and stay for 5 more breaths.
To come out of the pose, on an inhalation, bring your leg back to the center. As you exhale lower the foot back to the floor.
Repeat on the other side.
Benefits
Keeps the hips and hamstrings flexible.
Strengthens the legs, ankles and core muscles.
Improves concentration and focus.
Improves balance and stability.
Contraindications
Hip pathologies.
Balance deficits.
Low back pathologies (avoid rounding)
Ankle, knee, hip, or shoulder injuries.
Half Moon Pose
Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
Start in the Ardha Chandrasana This is done by balancing on your right foot and extending the left leg keeping it parallel to the ground. The right hand is extended forward. This is the Ardha Chandrasana pose.
Now, turn your head downwards and look towards the floor. Bring down the right hand to touch the floor with your extended fingers.
Twist your torso and simultaneously raise the left hand with the palm pointing upwards.
In the process, also turn your head to look upwards or towards the raised left palm.
Adjust your spine and hips to become comfortable in this position. Remember to twist or revolve the torso to attain this final pose. Remain in this final position for as long as you are comfortable.
To release the pose, bring down the left arm. Bring back the left leg to the ground and come back to the standing position.
Repeat the same by balancing on the left foot and extending your right legs horizontal to the ground.
You must have noticed the difference between Ardha Chandrasana and Parivrtta Ardha Chandrasana. In Ardha Chandrasana, you extend the the right hand upwards when balancing on the right foot. But in Parivrtta Ardha Chandrasana, it is the left hand which is raised upwards while balancing on the right foot. This results in the required twist of the torso, compressing and toning the abdominal organs.
Benefits
Parivrtta Ardha Chandrasana or revolved half-moon pose creates a twist of the abdomen. This tones the digestive and reproductive organs.
It improves digestion and tones the liver.
Parivrtta Ardha Chandrasana stimulates your metabolism and detoxifies the body.
It strengthens the ankles, the calf and the thigh and the hip muscles.
It strengthens the rectus abdominis or the ABS muscles.
Parivrtta Ardha Chandrasana stretches the hamstrings and the groin and the leg muscles.
It stretches the side body improving flexibility and strengthens the spine.
It reduces anxiety and stress and gives a relaxed feeling.
This pose is also a balancing pose. Staying in this posture for up to a minute improves the sense of body balance, thereby raising the level of confidence and awareness.
Contraindications
Do this pose with caution if you suffer from any vertigo problem.
If you have any back or spine injury, avoid this pose completely. Also, don’t do it if you have any shoulder or neck injury or problem.
If you have any ankle or knee injury, do not do this pose.
Lord of Dance Pose
Natarajasana (The Lord of Dance Pose)
Start in the standing position with feet together. Gaze at a point ahead of you steadily without straining.
Bend the right knee and hold the right big toe with the right hand.
Raise your right leg backwards in the air. Simultaneously raise the left hand in front of you to create the balance.
Turn your right shoulder in such a way so that the right elbow points upwards.
Remain in this position for as long as you are comfortable. Breathe normally throughout the practice. Maintain your concentration at a point in front of you. Be fully aware of the body balance. Steady the wanderings of the mind and focus purely on the sense of balance. As you practice, you will be able to remain in this pose for longer and longer periods of time. Start with 30 seconds and go up to 2 minutes.
To release the pose, bring down the left arm and simultaneously release the right leg. Come back to the standing position.
Repeat the same with the left leg and right hand raised.
Benefits
Natarajasana is a balancing pose. People who are right handed may find it easier with the right side leading. However, this asana should be practiced on both side to develop balance on both sides.
Along with creating a sense of balance it helps to develop concentration and awareness. During the practice, the mind should not wander. It improves steadiness and stability of the mind.
It strengthens the back muscles.
Natarajasana strengthens the arms and shoulders.
The leg muscles also get a good stretch with this pose.
Contraindications
Being a balancing asana, Natarajasana should not be done by those suffering from vertigo. The cerebellum, at the back of the brain, controls the sense of balance. People with any damage to cerebellum should not attempt this pose.
Those who suffer from weak heart or high blood pressure should avoid this pose.
If you have any back injury or problem, do this pose with caution under expert guidance.
If you have any ankle injury, do not do this pose.
Warrior III Pose
Parsva Virabhadrasana ( Warrior 3 Pose)
Stand on your mat with hands on the sides.
Place your left leg forward about 2 – 3 feet with feet pointing straight ahead.
Slowly bend your left knees so that the thighs make a 90 degrees angle with the fore legs.
Let the right leg, pointing backwards, maintain an angle of about 45 degrees to the ground.
Let the right hand rest on the right thighs.
Raise the left hand upwards and simultaneously arch the spine forward. The chest is opened up and face and gaze is turned upwards. The left palm points straight to the sky.
Remain in this pose for as long as you are comfortable. This is the final pose for Parsva Virabhadrasana.
To release the pose, bring down the left hand and straighten the left leg. Bring the two feet together again.
Rest for few breaths and repeat the same with the right leg forward.
You can practice this with other variations Virabhadrasana I, II and III. Virabhadrasana is a series of yoga poses which develops confidence, energy and balance.
Benefits
Parsva Virabhadrasana calms the mind.
It brings balance to the body.
Parsva Virabhadrasana energizes the body.
It stretches the arms and opens up the hips.
This asana opens up the chest and develops core strength.
Contraindications
Parsva Virabhadrasna is an easy pose. Anyone can do it. However, if you are suffering from any injury to your knee, you should avoid it.
Reversed Triangle Pose
