10 Yoga Poses for Balance and Strength | Balancing Yoga Poses

05 Oct 10 Yoga Poses for Balance and Strength | Balancing Yoga Poses

When we practice any balancing yoga poses, it is not just the physical body that tries to balance and find stability but also the mind. The first step to any balancing yoga poses is to steady the mind by focusing on one point. If the mind is clustered and pre-occupied, it simply won’t be able to remain steady. Now you might wonder, how to control this monkey mind. Well, the easiest way to control or rather tame this monkey mind is by controlling the breath.

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Challe Vatte Chalam Chittam, Nishale Nishchalam Bhavet which means as the mind goes, so does the breath, as the breath comes under control, so does the mind. So whenever you practice any balancing yoga poses, ensure that you are in sync with your breath and fix your gaze at one single point. Here are 10 yoga pose for balance and strength, that will help you on the physical, mental, as well as the emotional level:

1. Pawanmukhtasana Hansaji Yogendra’s standing variation:

   This asana brings an overall sense of equilibrium in the body and mind, while releasing toxins from the body. This happens due to the pressure on the abdominal cavity.
   For this asana:
   – Stand with your feet together and hands by the side of the body.
   – Lift your right leg, bending it at the knee and with both the hands press the knee on your abdomen.
   – Hold the position for a few seconds and bring your leg down.
   Repeat with the other leg.

2. Garudasana:

   
   This asana improves the flexibility and alertness, both of the body and mind.
   For this asana:
   – Stand with feet together and hands by the side of the body.
   – Gently, wrap your left leg around the right leg, from the front to back.
   – Once the balance is achieved, wrap the left arm around the right arm, at the shoulder level, in front of the face. Join the palms together.
   – Hold this position for 6-8 seconds and gently release the pose.
   Practice the same thing on the other hand and leg as well.

3. Ekpadasana:

   
   It improves neuromuscular coordination and brings about a concentration of the mind.
   For this asana:
   – Stand with your feet together and hands by the side of the body.
   – Using your hands, lift and place the right leg laterally on the left thigh, as high as you can.
   – Once the balance is achieved, join both the hands in namaskar and maintain the pose for a few seconds.
   Gently release the pose and repeat with the other leg.

4. Utkatasana:

   

   This asana enables great neuromuscular coordination while heightening your awareness.
   For this asana:
   – Stand erect with hands by the side of the body and a one-foot distance between the feet.
   – While inhaling, with palms facing down, raise both your hands in front of the body, up to shoulder level.
   – Simultaneously raise your heels to stand on the toes.
   – Exhaling, lower your body to a squatting position till your thighs press against the calves.
   – Hold for a few normal breaths and inhaling, rise up again on your toes.
   – Exhaling, return to the starting position.

5. Trikonasana:

    

   
   This triangular formation allows the body to increase energy and strength. It also improves the mind’s balance.
   For this asana:
   – Stand with your feet together and hands by the side of the body.
   – Inhaling, raise both the hands in front of the body at shoulder level.
   – Exhaling, bend forward from your was it keeping both the legs and spine straight.
   – Touch your toes with the tips of your fingers, keeping your arms straight.
   – After a few normal breaths, gently release the pose.

6. Hastapadangushthasana:

   
   While improving the body balance, this asana also strengthens your core and legs. Along with this, the digestive and the reproductive systems also get stimulated.
   For this asana:
   – Stand with your feet together.
   – Exhaling, kick your right leg in the front as high as possible and grab the toes with the same hand, keeping the knees straight.
   – Hold the position for a few normal breaths.
   – Inhaling, release the grasp, and bring your leg down.
   – Repeat with the left leg as well.

7. Talasana:

   

   While facilitating maximum stretch to the body, it improves the balancing capacity of the body and the gait. It also strengthens the ankles, toes, and shoulder joints.
   For this asana:
   – Stand with a one-foot distance between the feet and hands by the side of the body.
   – Inhaling, raise both the hands up above your head and stretch towards the ceiling, while simultaneously coming up on the toes.
   – After a few normal breaths, gently come back to the starting position.

8. Sahaj Adhara Bhavasanas Variation 3:

   

   This is a lateral bending asana that you can practice with the help of a wall. This will not only improve your balance but also work on your waist.
   For this asana:
   – Stand against the wall with the feet together and arms raised from the sides till your shoulder level.
   – Keeping the arms unmoving, bend on the right as far down as you can, checking that your body is touching the wall during the entire movement.
   – Return to the starting position as you exhale.
   – Repeat on the other side.

9. Sahaj Kati Madhya Bhavasanas for Toes:

   

   The toes and feet are rarely given much importance in any scheme of exercise. However, the toes and feet enable support of the body, and are the aids in balanced walking.
   For this:
   – Take both your hands up above the head, as you inhale, raise the hands to the ceiling.
   – Simultaneously, raise the heels to stand on your toes.
   – Breathe normally, walk on your toes, around the room once or twice.
   – And relax!

10. Yogendra Pranayama 1 – Equal Breathing:

    

    Balancing the breath is equally important to balance the body and mind. This effective pranayama helps to improve the concentration and gives way to mindfulness.
    For this pranayama:
    – Stand with one-foot distance between the feet, hands by the side, and shoulders relaxed.
    – Begin inhaling and exhaling maintaining equal counts for both. For example, 3:3, 5:5, without retaining or suspending the breath.
    – Concentrate on this uninterrupted flow of breath maintaining the ratio.
    – Practice for a few rounds and relax.

You must include balancing yoga poses in your daily routine, to not only improve your yoga practice but also to bring about a sense of balance in your life. These are the best asanas to establish balance in life and strength in the body. Which one would you try today?