5 Yoga Poses to Improve Your Balance and Stability
As we age, our balance and stability can start to decline, which can lead to falls and injuries. But the good news is, there are specific yoga poses that can help improve our balance and stability, while also reducing stress and improving overall flexibility and strength. In this post, I’ll be sharing five of my favorite yoga poses that can help you feel more grounded and steady on your feet.
Tree Pose (Vrksasana)
Tree pose is a classic yoga pose that helps improve balance and stability. Begin in Mountain Pose (Tadasana). Ground down through your left foot. Bend your right knee and take hold of the right foot. Take the right knee out to the right side and place the sole of the right foot high on the inside of the left thigh (or as high as you are able) with the toes pointing down to the floor. Keep the left leg straight and steady. Place your hands in prayer position at your heart, and take a few deep breaths. Then extend the arms up beside your ears and towards the sky, with the palms turned in to face one another. Keep the head and eyes looking straight ahead. Focus on rooting down through your left foot and lengthening up through the crown of your head. Lower the arms and the right leg and repeat on the other side.
Eagle Pose (Garudasana)
Eagle Pose (Garudasana) is a fun and challenging balance pose that combines stretching, strengthening, and compression. Like most balancing poses, it can also improve focus - especially because it involves holding a difficult posture at the same time. Begin in Mountain Pose (Tadasana). Slightly bend both knees. Bring your right knee over your left knee (as though crossing your legs tightly). If flexibility allows, wrap the foot of your top leg behind the calf of your standing leg. Square your hips, keep your chest lifted, and keep your pelvis in neutral alignment. Wrap your right arm underneath your left arm and cross at the elbows so that both your pinkies are pointing forwards. Bring your palms together and raise your elbows to shoulder height. Draw your forearms forward. Try to lift your hands to capacity while keeping your shoulders level and your chest open. Sink your tailbone down to a comfortable height, and bring your gaze forward or slightly up. Repeat on the other side.
Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog Pose (Adho Mukha Svanasana ) is one of the foundational poses that you learn as a beginner and continue to practice throughout your yoga journey. This pose strengthens the whole body – upper body, arms, shoulders, abdomen and legs. It also stretches the back of the body, ankles, calves, hamstrings, and spine.
From Downward Facing Hero Pose (Adho Mukha Virasana) - sitting on the heels with the toes tucked under, arms stretched out over head on the floor - press through your hands and lift your hips back and up to bring yourself into Downward Facing Dog pose resembling an upside-down V. Keep your knees bent at first as you find length in your spine. It is more important to keep length in the spine than straighten the legs. If you find you are rounding in your back or you are hunching your shoulders it is beneficial to keep the knees bent slightly. The heels do not need to touch the floor. Stay for several breaths. Bend the knees and return to Adho Mukha Virasana (Downward Facing Hero Pose). Repeat 2-3 times.
Half Moon Pose (Ardha Chandrasana)
Half Moon Pose (Ardha Chandrasana) is another pose that challenges your balance and stability. It is a wonderfully uplifting and liberating pose that allows the entire front body to expand and open outwards. In this balancing pose, we stand with one leg and hand down on the floor and the other leg and arm stretching out and up to create the ‘half-moon’ shape. While the bottom hand or fingers are resting on to the floor most of the weight should be in the standing leg, requiring it to be strong and stable. Start by doing Triangle Pose (Utthita Trikonasana) to the right side. Bend the right knee and bring the left leg closer to the right foot. Reach forward to place the right hand on the floor (or to a block) in front of the right foot. Take a couple of breaths in this position, and then exhale to slowly lift the left leg from the floor with the toes pointing forward. Push through the left heel to keep the raised leg firm. Press into the right heel and straighten the right leg. Stretch the top (left) arm up towards the sky palm facing forward. Turn the chest and head to the left side and balance. The weight of the body should be on the right foot and leg, the hand is only for support and to help control the balance. Bend the right knee and bring the left leg slowly back down into Trikonasana, and come up. Turn and repeat to the left side.
Warrior III (Virabhadrasana III)
Warrior III is a challenging pose which develops strength, agility, and balance and requires focus and stability. From Warrior I (Virabhadrasana I) with your right foot forward, hips facing the front of the mat, arms on either side of your ears, shoulders distance apart or palms touching. Exhale, fold from the hips lowering your torso and arms a little so that they are diagonal with the floor. Focus on a point on the floor just in front of your mat. As you inhale, root down through the front foot and shift your weight forwards, lifting the back foot from the floor. Straighten the standing leg as you bring your upper body and left leg parallel to the floor. Point the toes down to the floor. Engage your standing leg, without locking the knee and keep your hips level. Extend out through the raised foot and the hands. To come out of the pose, bend the standing leg as you exhale and step back into a Warrior I (Virabhadrasana I), with control. Step forward to Mountain Pose (Tadasana) as you inhale. Repeat on the other side.
By incorporating these five yoga poses into your routine, you can help improve your balance and stability, while also experiencing the many other benefits of yoga. And if you’re a woman over 35 looking to take your yoga practice to the next level, consider joining my Strength for Yoga or Online Yoga Classes. With personalised guidance and support, you can feel confident and strong in your body at any age.
