Balancing Poses – Find the Balance You Seek

In honor of Mr. Iyengar’s visit to the U.S. this month to promote his new book Light on Life, it seems appropriate to begin this month’s challenge with a quote from him:

You must hold the balance by the intelligence of the body – by instinct or the sense of equilibrium – and not by strength. When you keep the balance by strength, it is a physical action; when you keep it by the intelligence of the body, it is relaxation in action – B.K.S. Iyengar

Balancing poses develop lightness, strength and agility. Practicing balancing poses allows you to achieve tremendous control over the body. These poses develop muscle tone and increase coordination, concentration, and focus. By practicing outer balance you can cultivate your inner silence.

Balance is inherent in many of the groups of poses we’ve visited in earlier challenges, arm balances, inversions, and even the standing poses. It is also a very important part of our daily lives that becomes even more important as we age.

Here is a list of balancing poses from Light on Yoga

1. Vrksasana (Tree pose)
2. Utthita Hasta Padangusthasana (Standing Hand to foot pose)
3. Virabhadrasana III (Warrior III)
4. Ardha Chandrasana (Half Moon Pose)
5. Parivrtta Ardha Chandrasana (Revolved Half Moon)
6. Urdhva Prasarita Ekapadasana (One leg forward bend)
7. Ardha Baddha Padmottanasana (Half bound lotus forward bend)
8. Garudasana (Eagle Pose)
9. Navasana & Ardha Navasana (Boat Pose and Half Boat Pose)
10. Arm balances (see Arm Balance April )
11. Inversions (see  Upside-down June )
12. Vasisthasana (Side plank)
13. Natarajasana (King Dancer Pose)

Here is one of my favorite standing flows that incorporates some balances. Flow through the poses holding each for 2-3 breaths. This is a good flow to warm up at the start of your daily practice.

Tadasana (mountain pose)

Utthita Trikonasana to the right (triangle pose)

Ardha Chandrasana to the right (half moon)

Urdhva Prasarita Ekapadasana (one legged standing forward bend, or standing split)

Parivrtta Ardha Chandrasana (revolved half moon)

Parivrtta Trikonasana (revolved triangle)

Virabhadrasana I (warrior I)

Virabhadrasana III (warrior III)

Virabhadrasana II (warrior II)

Parsvakonasana (side angle)

Parivritta Parsvakonasana (revolved side angle)

Resting Uttanasana (standing forward bend, clasping elbows)

Repeat sequence to the left ending with Prasarita Padottanasana (wide leg standing forward bend)

Here is a strong beginner practice that includes balancing poses: You can use a chair or the wall if you need help maintaining your balance. Work on increasing your time balancing.

Utthita Hasta Padangusthasana, using a belt around the foot (standing hand to foot)

Tadasana (mountain)

Vrksasana (tree)

Trikonasana (triangle)

Parsvakonasana (side angle)

Virabhadrasana I (warrior I)

Resting Uttanasana, arms clasped (standing forward bend)

Virabhadrasana II (warrior II)

Ardha Chandrasana, against a wall (half moon)

Virabhadrasana III, hands on back of chair (warrior III)

Prasarita Padottanasana (wide leg standing forward bend)

Virasana and Virasana forward bend (hero’s pose)

Dansasana (staff pose)

Navasana (boat)

Janu Sirasana, using a belt around the foot (head to knee pose, one leg seated forward bend)

Sarvangasana at the wall (shoulder stand)

Savasana (relaxation)

Here are some more advanced practice suggestions:

Practice 1 includes standing balances, arm balances and inversions:

Urdhva Hastasana (mountain, arms raised) and Uttanasana (standing forward bend) up and down between the two 10x

Sirsasana (head stand)

Trikonasana (triangle)

Parivrtta Trikonasana (revolved triangle)

Parsvakonasana (side angle)

Parivrtta Parsvakonasana (revolved side angle)

Ardha Chandrasana (half moon)

Parivrtta Ardha Chandrasana (revolved half moon)

Uttanasana (standing forward bend)

Bhujapidasana (arm pressure pose)

Bakasana (crow)

Parsva Bakasana (side crow)

Asta Vakrasana (eight bend pose)

Sarvangasana (shoulder stand)

Ardha Halasana (half plough)

Setu Bandha Sarvangasana on bolsters or a bench (supported bridge)

Savasana (relaxation)

Practice 2 includes balancing, inversions and back bends:

Adho Mukha Vrksasana (arm balance or hand stand)

Pinca Mayurasana (elbow balance)

Uttanasana (stand forward bend)

Sirsasana (head stand)

Bakasana from Sirsasana, if possible (crow)

Urdhva Dhanurasana, pushing up from the floor, repeat 3-6 times (upward bow or wheel)

Virasana forward bend (hero’s pose)

Janu Sirsasana (head to knee or one legged seated forward bend)

Paschimottanasana (seated forward bend)

Ardha Halasana (half plough)

Savasana (relaxation)

Media Practices:

Standing balance poses are included in most yoga media you will run across these days, but here are a couple to get you started.

Gaiam’s Yoga Conditioning for Women includes an hour-long practice that focuses on standing balance poses.

Yoga Journal’s Step-by-step, Vol 3 includes standing balances, arms balances and inversions.

Here are some links to articles about balancing:

Help for Standing Balances (Take a Stand) by Julie Gudmestad

Hints for balancing by Sudha Carolyn Lundeen

Plumb perfect by Roger Cole

For Beginners: Vrksasana by Barbara Kaplan Herring

Garudasana (Eagle Pose)

Yoga Balance Poses By Sara Ivanhoe

Tips and Advice for Balancing Poses

Comments

[Tomer]

Thanks a lot! Very helpful and inspiring.