Benefits and how to do the hand and knee balance

The hand and knee balance is the foundation of many difficult yoga poses. Whether you are a beginner or have practiced for a long time, do not forget to add this movement to your daily yoga exercises.

Although classified as a balance movement, the hand and knee balancing movement (also known as the balancing table movement) is very easy to do, suitable for beginners. Because compared to other balance movements, when performing this pose, you will not need to worry about falling. Not only that, this pose is also very effective in increasing the strength of the core area and is an important key to conquering many yoga movements. Curious about this simple but “beneficial” move? Let’s continue with to see what’s so special about this Sanskrit named Dandayamana Bharmanasana movement.

Benefits of hand and knee balance

The hand and knee balancing pose improves the balance of the body and strengthens the core. In addition, this move can also:

  • Stretches and tones glutes, hamstrings, quads, calves, biceps, triceps, and abs
  • Improves body awareness and posture
  • Create a good foundation for yoga poses that require balance and stability
  • Firms the abdominal muscles and lower back.
  • Improve flexibility for spine, shoulders, hips and torso
  • Improve concentration and coordination.

Instructions for performing hand and knee balance movements

hand and knee balance

When combined with breath control, hand and knee balance can help reduce stress and fatigue

To do this pose, do:

  • Start in a crawling position on 4 legs, wrists in line with shoulders, knees in line with hips
  • Raise right leg to hip level, keeping hip perpendicular to the floor
  • Raise left arm to shoulder level, keeping arm straight, rotate palm toward floor.
  • Balance on left knee and right hand, keeping spine straight. Eyes on the carpet
  • Hold for 5 to 10 breaths before lowering your raised arms and knees. Then take a few steady breaths in the table position to regain stability and then switch sides.

Common errors when executing

When doing hand and knee balance, you should avoid the following mistakes to practice this pose most effectively:

  • Curved spine: Try not to let the spine collapse while balancing. This can put stress on the lower back. Try to use your glutes to keep your spine straight.
  • Shoulder stretch: Don’t let your shoulders get too tight, lower your shoulders and open your chest
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Variations of hand and knee balance

hand and knee balance

The hand and knee balance movement is very easy to do, suitable for beginners

Just like other yoga moves, you can do this pose in a variety of ways to make it easier to do or to approach the pose more deeply:

  • You may feel a little wobbly in the first few sessions, but don’t worry, just do your best to lift your arms and legs off the floor. To make crawling more comfortable, you can place a blanket below your knees.
  • After doing the hand and knee balance, you can continue with the cat pose or bend the knee on the extended leg, the soles of the feet facing the ceiling. Reach your arms behind your back and grab your feet.

Avoid doing this pose if you have injured your knee, shoulder, back, or hip. Although this is a good yoga pose for pregnant women, you should still be careful and avoid doing it during the last 3 months of pregnancy. During the practice, if you feel pain, get out of the pose.

Above is some useful information about hand and knee balance. In addition to this pose, in yoga there are many other basic postures that are useful for improving balance. Do not hesitate to download today to learn more about yoga movements with our professional yoga teachers or teachers at yoga classes in the affiliated network.

Reference source

How to Do Hands and Knees Balance (Dandayamana Bharmanasana) in Yoga Accessed: January 17, 2021

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