Yoga: Standing Postures For Balance
Yoga standing postures promote flexibility, strength and balance just to name a few of the benefits. This film will explain the techniques for promoting balance through yoga and help you to master three yoga standing postures.
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You will need
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Step 1:
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Tree Pose
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Standing in mountain pose begin to bend and lift your knee, taking hold of your ankle and place the sole of your foot as high as possible against the inside of your opposite thigh. If this is difficult for you, place your foot to the inside of your knee. Your toes should be pointing
towards the floor. Keep your base leg straight and firm. Bring your palms together in the prayer position to the centre of your chest or extend your arms up towards the ceiling with your palms facing each other. Stay in this position for 5 calm breaths. Exhale and bring your arms down and gently lower your foot to the floor and come back into mountain pose. -
Tree pose variation
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If you find it difficult to balance then stand next to a wall with your leg and foot parallel to the wall. Place your hand onto the wall for security. Perform all the movements of the tree pose using the wall for balance.
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Step 2:
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Half moon pose
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Continue in mountain pose. Inhale and jump your feet apart about 3 ½ feet to 4 feet wide, with your arms extended out to shoulder level. Turn the back foot in 15 degrees and the front foot out 90
degrees. Exhale and extend out and down towards your right leg and take hold of your right ankle. Place your left hand on your waist or keep it extended if you are confident with your balance. Bend into your right leg and place your fingers tips on the floor in front of your right foot or your entire palm on a raised yoga block. Start to bring your body weight forward toward your right leg. Inhale and start to raise the left leg up, straight and firm until the leg is parallel to the floor with your foot flexed. Now extend the left arm up towards the ceiling. You may continue to gaze towards the floor and when you become more secure and balanced then gaze up towards your left hand. Exhale and gently bring yourself back to the position of Triangle pose, hold triangle pose for one breath. Inhale come up exhale back to mountain pose. -
Half moon pose variation
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Once again if you are having trouble balancing use the wall to do the half moon pose. Put your back up against the wall, using it as a prop.
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Step 3:
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Revolved side angle pose
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Begin from mountain pose. Inhale and jump your feet apart with your arms extended out to the side up to shoulder level. Turn your back foot in about 60 degrees followed by your hip and rotate your trunk, pelvis and chest towards the right leg with arms still extended out to the side like an airplane. Like a revolving door, bring the left side of your abdomen all the way over your right thigh and place your left shoulder and upper arm to the outside of your upper right thigh. Bring your hands in prayer position with the edge of your hand to the centre of your chest, elbows opposite each other. Keep your back left leg firm and lifted. Inhale and lengthen your entire spine towards the crown of your head and exhale deeper into the twist. Stay in this pose for 5 breaths. Inhale begin to lift your trunk and exhale to mountain pose.
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Remember that in yoga we breathe in and out of the nose smoothly and calmly. When in standing postures, remember to keep your feet rooted well. If you feel any discomfort or pain you should come out of the pose you are in. And always remember to practise with effort effortlessly.
