6 Yoga Poses To Improve Balance

When I think of yoga poses to improve balance, I picture an area of exercise that helps someone find their center physically and mentally.

Yoga is a very complex practice and each posture, or Asana, is designed to achieve specific benefits.

The six poses below will help you to align your body's center of gravity as it is relative to the foundation (base) of the body. By establishing a stronger foundation, you can improve the balance of your yoga movements.

Effective Yoga Poses to Improve Balance

Yoga Tree Pose:

yoga tree pose

Tree is an introductory balance pose that improves your sense of balance and concentration while strengthening the small muscle groups of the foot, ankles and lower legs. Many yogi's use the tree pose as a standing meditation posture that helps them clear their mind of negative thoughts.

Yoga Boat Pose

yoga boat pose

After all those standing postures, you may appreciate the opportunity to sit down, although this pose can be quite challenging at first. If you find it too difficult, begin with the Half-Boat pose and move up as you feel comfortable.

This posture will strengthen your core, hips, and lower back while also stretching your hamstrings and spine. It is also known to stimulate kidney, thyroid, prostate, and digestive function, relieve stress, and improve self-esteem. 

Yoga Crow Pose:

yoga crow pose

The crow is an arm balance pose that yoga students learn early. Even though it looks like a strenuous exercise for the arms, the key to this pose is identifying your center of gravity and distributing your weight evenly. The biggest problem students tend to have is a fear of moving enough weight forward onto the hands, but once someone is able to find that center of balance, the pose becomes easier.

Dancer Pose/Lord of the Dance:

yoga dancer pose

This is one of the beautiful and graceful yoga poses to improve balance. Once mastered, this posture is a great way to strengthen your feet, ankles, legs, hips, back, shoulders, and abdomen. It opens the chest and lungs, improves concentration and balance, and provides a nice stretch for the spine.

Warrior lll Pose:

yoga warrior lll pose

Yet another standing pose, warrior lll will tone the entire body by strengthening leg, shoulder, and back muscles, building core strength, and improving posture. It also stimulates the cardio and respiratory systems by opening the chest to allow for better breathing. It can calm the mind, improve memory, and boost energy. 

Yoga Eagle Pose:

yoga eagle pose

Besides being one of the more challenging yoga poses to improve balance, the eagle pose works the entire body. Your arms, legs, knees, and ankles will become stronger; your shoulders and upper back will receive a rejuvenating stretch; plus, you will also enjoy the benefits of improved circulation, better digestion, and increased balance and focus.

Yoga Poses to Improve Balance Tips

  • Find a focal point. Unlike many other postures, these yoga poses to improve balance are best done with your eyes open. Find a permanent object and focus on it. This will help you keep your balance. Closing your eyes or looking around the room will cause you to break concentration and increase your risk of falling

  • Remember to engage your core. These muscles, particularly your abs, are very important to balance. Use them to keep your body properly aligned and supported. Maintaining a strong set of midsection muscles will create a stable foundation and greater ease of movement between poses.

  • Spread your toes. You may be tempted to dig your toes into the floor, especially if you are wobbling around. Spreading your toes will provide a wider standing surface and will improve your stability.

  • Stillness is important. Balance requires stillness, so try to apply all your concentration to holding the posture and remaining motionless. Focus on connecting your mind, breath, and body.
animated photo of the yoga tree pose

Balance Pose Benefits 

Besides the obvious advantage of improved balance, these poses offer many other health benefits such as:

  • Greater flexibility
  • Increased muscular control and muscle strength
  • Better posture – since you must elongate your spine and stretch your back to maintain balance
  • Higher level of body awareness
  • Improved fitness – better balance will help performance in many sports such as surfing, gymnastics, skiing, or dance.
  • Improved coordination
  • Decreased risk of injuries or falls
  • Improved focus and concentration
  • Increased range of motion
  • Improved core strength – all balancing postures require engaging the core muscles
  • Muscle toning
  • Stress relief
  • Reduced tension and fatigue
  • Improved memory

Other pages that might interest you:

I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.

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