If you’ve been to any of my classes you will know how much I love to throw a balance pose in. Not only are they great for strengthening the entire body but you also have to calm the mind in order to balance. To stand on one leg we really cannot be thinking about what to have for dinner or what you need to get done at work tomorrow. For that reason I think they are brilliant!
The three balances I’m breaking down are some the most accessible standing balances when we break them down. If they look intimidating, read through the pointers and the modifications and have a scroll through the annotated pictures. I promise there will be a variant you can begin to work on.
Enjoy the details below and if you have any questions please don’t hesitate to comment below or use the contact form above. Always remember though self practice is a great part of a practice but I always think getting the guidance from a teacher in class is invaluable so these guides are just that, guides, not prescriptive for everyone and you should always consult a doctor before trying a new form of exercise and listen to your body while carrying it out.
Vrksasana – Tree Pose (swipe through the photos to see the various options)
One of the starting balance postures because there are so many different stages to start in and progress the pose
– Grounding down into one leg, really spreading the toes to ensure your weight is switching over to one side and you feel balanced
– Engage your core, sucking up the pelvic floor and lower abdominal muscles
– Start off by coming to the toes of the opposite leg and placing the sole of the foot to the outside of the ankle
– Find your balance here and set your gaze on something that won’t move. If you feel balanced move the foot onto the inside of the shin or inside of the thigh. Do not rest the foot on the knee joint
– Hands can come to heart centre or reach above the top of the head
– To bring a little more challenge to the pose if needed then bring the gaze from forwards up towards the ceiling or try closing the eyes
Modifications
– Start with the toes to the floor and sole to ankle. This is a completely ok place to start and slowly build on
– If balance is particularly difficult then bring on hand to the wall to help the balance
Contraindications
– High blood pressure – do not lift the arms, keep the hands to the heart
– Hyper extension in the knees – keep a micro bend in the knee to protect the joint and encourage the muscles to support the body
– Vertigo and dizziness – practice with the toes touching the floor and one hand to the wall for support
Benefits
– Brilliant for strengthening through the standing leg, calves, thighs, ankles and spine
– Keeping the ribcage lifted helps to stretch through the torso
– Instils concentration and helps the body learn how to balance
Garudasana – Eagle Pose (swipe through the photos to see the various options)
Bringing balance and hip and shoulder opening together into one sometimes slightly wobbly pose!
– Taking a deep bend of the knees as if you are coming into chair pose, begin to ground down in one foot and lift the other from the floor
– Cross the legs nice and high up the thigh, as if you were sat in a chair and draw the foot down to the side of the shin
– Experiment with keeping the foot pressing into the side of the leg or maybe tucking it around the back of the leg
– Engage the core and keep the legs bent and hips low. It will help you balance
– Hands can come into prayer in front of the chest or wrap the arms in the opposite configuration to the legs for the full expression
– Lift the elbows and push the hands away from the face to increase the stretch through the back of the shoulders
Modifications
– Separate the two elements of the pose. Practice the arms in a squat position like chair or the legs with the hands into prayer
– Don’t tuck the foot if it throws the balance off. Instead work to press it into the opposite leg so both legs are wrapping around each other
– If the arms won’t quite wrap then keep one arm on top of the other but just hold opposite shoulders
– Practice with the back to a wall to take the balance element away so just working on the strength and stretching
Contraindications
– Achilles tendon and knee problems – be aware that taking the wrap of the legs can put more pressure into the ankles and knees. If this is the case then practice just the wrap of the arms
Benefits
– Stretches through the shoulders, thighs hips and upper back
– Both stretches and strengthens the ankles and calves
– Cleansing for the joints
– Improves concentration
– Improves balance
Utthita Hasta Padangusthasana – Extended Hand to Big Toe Pose (swipe through the photos to see the various options)
At first glance this may not look like the most approachable balance in the world but keep reading, have a look at the slides and have a go. What’s the worst that could happen?
– Like all balance poses ensure the supporting legs is grounded and strong with the foot spread
– Bend the other leg up in front so the knee comes to towards the chest
– Hold the knee or the foot with the hand and bring the opposite hand to the hip, If holding the foot then clasp around the toe with the two peace fingers. Reach the foot or knee out to the front
– Get your balance and then guide the knee or foot out to the side slowly
– If you feel settled straighten the leg and try to bring the hips back to the centre as they will naturally compensate by shifting to the side
– The final stage is to remove the hand from the hip and reach out, gaze towards the fingertips
Modifications
– Stay with the hand holding the back of the thigh and the knee bent. This is a brilliant place to work on the leg abduction and the balance without adding too much strength to the pose
– Bring the opposite hand to the wall for support
– Keep the hand to the hip and do not extend it out until you are ready
– If you can’t quite reach the toe without the hips shifting massively then work with a strap around the ball of the foot
Contraindications
– Hamstring injuries, achilles tendon and groin strain – work with the bent leg option, don’t straighten the leg
– High blood pressure – work through the pose slowly and probably keep the hand to the hip and the knee bent
– Vertigo or dizziness – use the wall as a support
Benefits
– Strengthens the legs and ankles
– Stretches the legs including the adductors, hamstrings, groin and hips
– Improves balance and concentration
And there we are! Some balances to bring some calm to the mind and balance to the body. Building strength and flexibility in equal measure.
As ever if you have any questions or suggestions for new posts please pop them below. I love hearing from you