For many yogis, standing balance yoga poses are a real challenge. However, with regular exercise, not only will the leg strength and flexibility of the upper body improve, but the core will also become stronger.
The core area is located in the center of the body, including the abdomen, hips, and lower back and is considered the connection between the organs. This area has an extremely important role, it works to keep the spine stable to help the body work in a unified way and to help the density of connections between muscles also become denser. Practicing standing balance yoga poses is a simple way to help improve the strength of this area.
Standing balance yoga movements are not simple. You’ll need leg strength, upper body flexibility, and the ability to balance on one leg to complete this sequence. In addition, this exercise also requires you to switch smoothly from one position to another because most of the time, you will have to lift your feet off the mat for the duration of the exercise.
During exercise, if the leg starts to shake, this is a good sign that the muscles are being strengthened. Try to breathe evenly to keep your balance. Here are 10 standing balance yoga moves you can try:
1. Yoga movements: Chair pose (Utkatasana)
Start the sequence in chair pose with your knees bent, imagining you are sitting on a chair. Focus on your hips, thighs, and butt, while keeping your toes straight forward. Squat down until thighs are almost parallel to the floor. Raise your arms but don’t let your shoulders sink.
2. Yoga movements: Eagle Pose (Garudasana)
In this position, you need to put your weight on your right leg as you lift your left leg off the floor. Bend your right knee slightly, using your left foot to hook it behind your right calf. When it feels stable, combine the whole arm by wrapping the right arm over the left so that the palms are touching. Hold this position for up to 5 breaths.
3. Yoga movements: Tree pose (Vrksasana)
For tree pose, raise your arms straight up. Straighten your right leg, then place the sole of your left foot on the inside of your right thigh. Try to do this without using your hands. Hold the pose for up to 5 breaths.
4. Dancer Pose (Natarajasana)
In dancer position, remove the sole of your left foot from your right inner thigh, then bend your left leg so that your foot touches your butt, and all your weight is on your right leg. Stand up straight, grab your left leg with your left hand. Right arm tries to reach forward.. Hold up to 5 breaths.
5. Warrior pose III (Virabhadrasana III)
For Warrior III, start with your hands at your hips. Straighten left leg. Hips perpendicular to the floor, bring right leg and torso up parallel to the ground. You can place your hands on your hips or bring them straight forward parallel to the floor. Hold for up to 5 breaths.
6. Stand Up Split Pose (Urdhva Prasarita Eka Padasana)
Bring your hands to the floor and bend forward over your right leg, lifting your left leg up. Keep hips perpendicular to the floor for five breaths. You can work on your balance during this time, moving your hands near your right foot and placing one or both hands on your right ankle.
7. Half Moon Pose (Ardha Chandrasana)
For the half moon pose, lift your left hand off the floor and bring it straight up toward the ceiling. Your eyes follow your hand as you turn your head upwards as well. Bend the left foot strongly. Hold for up to five breaths.
8. Half-sun bow (Ardha Chandra Chapasana)
For the half sun bow, bend your left knee slightly, bringing your left hand back to hold the top of your left foot. Press your feet into your hands, look back, and look up. Hold for up to five breaths.
9. Half Moon Pose with Twist (Parivrtta Ardha Chandraasana)
Bring your left hand to the floor, under your left shoulder. Hips perpendicular to the floor. Place your right hand on your waist. Open your right shoulder toward the ceiling, straightening your right arm when you’re ready. Hold for up to five breaths.
10. Standing Forward Bend Pose (Uttanasana)
This is the move that completes a series of standing balance movements. Place your left foot on the floor next to your right hand. Bend over and rest. When ready, repeat the sequence of exercises above.
Reference source:
Work Your Core With Standing Balance Yoga Poses https://www.verywellfit.com/work-your-core-with-standing-balance-yoga-poses-3567153 Access date: 11/12/2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.
