Balancing postures can seem challenging and daunting when you are new to yoga. They can also be extremely rewarding. Here are a few of my tips on how to approach balancing postures. 

We’ve all been that person in class who is wobbling all over the place whilst everyone else appears to be perfectly still and balanced in their tree pose. Frustrating isn’t it? Give yourself a break, there is a lot going on in our bodies when we balance.

The anatomy of balance

There are three systems working together in our bodies when we balance.

Our sense of sight significantly helps our ability to balance. This is why it is so tough to do tree pose when we close our eyes.

You may also know how important your ears are for balance. The vestibular system, located within your ear canal plays a big part in balancing. 

Lastly, the sense of touch also plays a part. And they all work together to help you balance on a daily basis; whether its walking, standing on one leg or balancing on your arms.

For me, there is also a fourth, non-physical attribute that plays a big part in my ability to balance. Focus. If I am distracted, my balance is always way off.

Tips to improve your balance in postures

Strong and solid foundations

Having a strong and solid foundation is important for balance. Whether this is balancing on your hands and feet, take time to line your foundation up in the best way possible.

For one legged standing balances, ensure your weight is evenly distributed through your feet and your standing leg is strong before lifting one leg – into tree pose for example. 

 For balancing on your hands, ensure your fingers are spread wide, and hands are at a good distance. In crow pose for example, make sure your elbows are not pointing outwards before leaning forward and lifting your legs. 

Basically, stay grounded and float. Often referred to as ‘root to rise’, don’t rush the base. Work on that before rushing onwards to your balance. 

Go slow

There is absolutely no rush to get into a balancing pose. By slowing things down we have more control over our movement and are therefore likely to get better results.

Your drishti

Your drishti, or gaze, is often mentioned in yoga classes. It is the practice of fixing your gaze on a set point to help with concentration and intention.

Some poses have specific points of focus listed (such as ‘gaze over your front middle finger’ in Warrior 2 pose). When it comes to balancing poses, its recommended to find a still point of focus that does not move. So the wall, not your teacher or a fellow student!

Core strength

Core strength is important for everyday functional movement. It is also important for balancing.

There are often postures or strength drills included within a yoga class, but you can also work on your strength outside of class. 

Breathe

I know it may seem boring, and its all I ever say, but don’t forget to breathe! It really is the answer to everything in yoga.

Continue to breathe throughout your posture, it will work wonders for your balance. If you are not breathing, your body will tense up and balancing will be hard. 

It really is all about the breath!

Let go

Believe you can do it. Let go of any fears of falling. Let go of any ideas that you cannot balance. You can. You will! It takes practice and patience. 

Some balancing poses to try at home

Tree pose – balancing on one leg, bringing the other foot to the inside thigh or calf of the standing leg. Squeeze your foot against your leg and leg against your foot and raise your arms. 

Warrior 3 – with a strong standing leg, lean forward with your torso and lift the other leg behind you, almost into a T shape. You want your hips in alignment here, facing the mat. Your balancing leg should be strong also. Your arms can be out in front alongside your ears, or at your heart centre in prayer. 

Dancer’s pose – lifting one leg towards your glutes, and taking the inside of that foot with the hand on the same side of the body. Gently lean forward with your torso, kicking your foot into your hand and hand into your foot. Your opposite hand comes out in front as you lean forward and come into a backbend.

Extended hand to big toe pose – with a strong standing leg, bring the knee of your opposite up in front of your chest. From there take hold of your big toe with your two peace fingers. Slowly extend the foot out in front. You can then bring the foot out to the same side as the balancing leg.

Crow pose – from a yogi squat position, bring your hands down to the floor and create your strong base. Bring the knees to the back of the arms, just above the elbow. Start to lean forward, and gently lift one foot at a time off the ground. This one is all about finding your tipping point.