January 19, 2018 • Written by Peninsula Orthopaedic Associates

Yoga Poses for Balance

We can all improve balance thru daily practice – especially if we incorporate yoga, and these three poses, into our fitness routines. Tree pose, standing pose and warrior pose are each extremely effective postures to help you build, improve and maintain your balance. So, take a look and try working these into your weekly routine.

Tree Pose

• Start by standing and then shifting your weight onto one leg.
• Position the foot of your non-standing leg on the inner thigh or at calf-level. Be sure to avoid placing it at the joint of the knee.
• Be sure to keep your hips level and your ankle, hip and knee in line with the opposite leg.
• Slowly raise your arms until they are above your head and activate your core.
• Hold the pose for at least 30 seconds.
• Switch to the other leg and repeat the sequence.

Standing Pose

• Standing with your feet hip-distance apart, ground all the corners of your feet into the floor.
• Bring your navel up and in towards your spine while lengthening your tailbone towards the floor.
• Bring your shoulders down and away from your ears, pulling them back.
• Reach the top of your head towards the ceiling.
• Hold for 30 seconds and repeat.

Basic Warrior Pose

• Stand with your arms at your side and feet hip-distance apart.
• Exhaling, take your feet about 3 feet apart.
• With your one foot turned 45 degrees inward, rotate your other foot out 90 degrees, toes pointed to the top of your mat.
• Making sure your pelvis is facing the front of your mat, align your heel in the front and foot in the back, pressing your weight evenly through both feet.
• Exhaling, place your right knee over your right ankle, making sure your shin is perpendicular to the floor.
• You can keep your palms together or put your arms up, reaching and lengthening.
• Reach the crown of your head towards the ceiling and shift your gaze up.
• Pull your shoulders back and away from your ears and push thru the outer edge of the foot that is behind you.
• Breathe while you hold the pose, then releasing, exhale and lower your hands to the mat.
• Switching legs, repeat the sequence.

For more poses, click here to visit Yoga Journal’s pose library