admin Many people come to yoga for more balance in their body, mind, and life.
Research suggests that yoga can help with balance in general and specifically tailored yoga routines, including poses and cues like those listed below.
Mountain Pose
Balance can be static or dynamic. Start in the Mountain Pose, which is relatively fixed. Then, move into each active position. This is the foundation that allows us to go through our day.
Try it with parallel feet and your legs hip-distance apart. Try shifting your weight forward or back. Try moving your weight from side to side.
Spread the toes out wide, and then place them on the ground (bonus: Try putting them one at a time). From the feet, work your way up through the legs and spine to the crown. Imagine your head floating upwards toward the sky. This will lengthen the spine.
2. Tree Pose
Balance is maintained by three factors: physical senses, inner ear balance, and vision. In Tree Pose, let’s test all of these aspects of balance.
Slowly shift your weight from Mountain Pose to the other foot. You will feel a center shift. Focus on a focal point, called a drishti (in yoga terms), in front of you. It can be on the wall or the floor. Do not let your head drop forward. Confidently keep the chin parallel with the floor.
You can place the foot raised as a kickstand either on the floor, the calf, or the inner thigh, but not on the knee. The new center line is established by pressing the foot into your leg and the leg into your foot. Imagine zipping through your core while breathing.
You will notice the natural swaying, just like a leaf blowing in a breeze. Try the pose even on the carpet, with blankets folded up, or with grass outside.
Looking up at the sky will help you find a new focal and challenge your equilibrium. Then, close your eyes.
Dynamic Lunges
We should practice dynamism because life is always changing and dynamic. Most falls occur in transitions. For example, when you turn a corner while walking to the restroom or change directions suddenly while playing basketball. Transitions are often the most difficult times in life, so it’s important to show grace when facing challenges.
Start with Mountain Pose. You can start with a chair or a wall. As you step back one leg onto the ball of the backfoot, keep your feet hip-distance apart. Bring your hands to your heart center and play with balance.
Step forward, pause, and then change sides.
Bonus: You can mix it up a bit by switching back to Mountain Pose after the lunge.
Fly in Warrior III
Shift the weight forward from one of these dynamic lunges and lean your torso towards the front. Start by holding onto a wall or chair.
Lift your back leg. As you raise your leg, you will bring your torso closer to parallel with the floor. Imagine that you are trying your best to step onto the wall behind you by flexing the flying leg. Smile and soften the knee on the standing leg.
Take time to challenge your physical balance. While practicing, you will fall at some point. This is good! Practicing falling gracefully, then simply smiling and trying again helps us build the resiliency that we bring into our everyday lives.
