Balancing Asanas

Balancing Yoga Asanas

“It’s through the act of balancing your body in yoga asana that you move into inner balance at emotional, mental and physic level”, Veena

Balance is the ability to maintain the body’s center of mass over its base of support.
A properly functioning balance system allows humans:

to see clearly while moving,
identify orientation with respect to gravity,
determine direction and speed of movement, and
make automatic postural adjustments to maintain posture and stability in various conditions and activities.

Balance is achieved and maintained by a complex set of Sensory Motor Control systems that include:

Sensory input from vision (Sight),
Proprioception (Touch),
Vestibular system (Motion, equilibrium, spatial orientation),
Integration of that sensory input, &
Motor output to the eye and body muscles.

We spend all day balancing our work and personal lives (not to mention our chequebooks), while ironically neglecting our literal sense of balance. Solid physical balance is more than just being able to stand on one foot.

The ability to balance prevents future injuries, improves your focus and relieves stress. They demand our full concentration, to balance our effort and awareness drawing us into the present moment.

They develop our core strength and tone our legs and arms.

They also improve our coordination, posture and confidence.

Standing balance poses strengthen the legs and knee joints, while arm balances strengthen the wrists, arm and shoulder muscles.

When we balance, we align our body’s center of gravity with the earth’s gravitational field. Quite literally, we place ourselves in physical equilibrium with a fundamental force of nature. But we can’t achieve this harmony by remaining absolutely still. Instead, we must refresh our balance moment after moment. The sustained effort to center and re-center, when successful, brings not only our flesh and bones into balance but also our nerve impulses, thoughts, emotions, and very consciousness. Hence, we feel calm. Equilibrium brings equanimity.

Balancing Asanas - Benefits

This category of yoga poses help us improve our balance and equilibrium.
Some balance poses we do on our feet, others on our hands, or even our head.
All of these balance poses benefit us in many different ways, but they have some things in common.
Balance poses offer us both physical and mental benefits.

Physically:
We strengthen and elongate our muscles, get to know our center of gravity and how to align ourselves, improve the function of the equilibrium receptors in the body, and learn the important yoga principle of rooting down.

Mentally:
Balance poses teach us how to keep our attention focused and disregard external stimulation, how to stay steady in one place for a while, and how to find inner center and equanimity—all these are important qualities both on and off our yoga mat.

Balancing Asana - Practice

Staying calm, focused, and centered while holding a yoga pose takes practice!
With dedication and patience, though, you will be able to remain steady for long periods of time.
Keep the following information in mind whenever you need help balancing:
Take your time. It's easier to come into a balancing pose slowly and with awareness. If you enter the pose too quickly, you're more likely to lose your balance — and it's much harder to re-gain your balance, once it's been lost.
Bring your awareness to the center line of your body (the vertical line that runs directly through the center of your head, neck, and torso).
If it's difficult to balance with your feet together, stand with your feet hip-distance apart or even wider.
Gradually step your feet closer together as you gain balance in the pose.
If you're still having trouble balancing, try practising the poses with your back against a wall, or with a wall or chair to the side of your body.
Work the poses from the ground up. Align your feet first, then your legs, torso, and arms. Finally, extend the pose through the crown of your head.
Remember: Breathe softly, maintain a steady gaze, and keep a relaxed mind

Balancing Asanas - Categories

Standing

BEGINNER ASANA

Tadasana (palm tree pose)
Triyak Tadasana (twisted palm tree pose)
Vrkshasana (tree pose)
Virbhadrasana I (warrior pose)
Utkatasana (chair pose)
Natrajasana (lord shiva dancing pose)

INTERMEDIATE ASANA

Virbhadrasana III (warrior pose)
Utthita hasta padagushtanasana a, b, c (raised hand to foot pose)
Ardha baddha padmotthansana (half lotus forward bending pose)
Garudasana (eagle pose)
Utthita Bakasana (standing crane pose)
Dwi hasta bhujasana (both hands & arms pose)

ADVANCED ASANA

Vatayanasana (flying horse pose)
Urdhva prasarita eka padasana (standing leg split)

Seated

BEGINNER ASANA

Naukasana (boat pose)
Vyaghrasana A & B (tiger pose)
INTERMEDIATE ASANA
Merudandasana A & B (spinal column pose)
Pada Angushthasana (tiptoe pose)
Ardha Padma Padottanasana (half lotus leg stretch pose)

ADVANCED ASANA

Nirlamba Paschimottansana (unsupported back stretch pose)

Arm Balanced

INTERMEDIATE ASANA

Santolasana A & B (balancing pose)
Baka Dhyasana (patient crane or crow pose)
Eka Pada Baka Dhyasana (one legged crow or crane pose)

ADVANCED ASANA

Dwi Hasta Bhujasana (two hands & arms pose)
Eka Hasta Bhujasana (single hand & arm pose)
Vashithasana
Hamsasana (Swan) or Mayurasana (peacock)

Standing Balancing Asana

Natarajasana (lord of the dance)

Stand with the feet together and focus on a fixed point at eye level or eyes dropped at 45 degree angle. Bend the right knee and grasp the ankle with the right hand behind the body.
Keep both knees together and maintain the balance. Slowly raise and stretch the right leg backwards, as high as possible.
Make sure the right hip does not twist and the leg is raised directly behind the body.
Reach upward and forward with the left arm, bringing the tip of the index finger and thumb of the left hand together to form gyana mudra. Focus the gaze on the left hand.
This is the final position. Hold the position for as long as possible.
Release and repeat on the other side.

Garudasana (Eagle)

Begin by standing in Tadasana. Bend your knees and lift your left foot up to cross it over the right one. Ensure that right foot is firmly placed on the floor and the left thigh is over the right thigh. Your left foot’s toes should be pointing downwards.
Bring your arms forwards while keeping them parallel to the floor. Cross the right arm over the left one and bend your elbows so that your arms are now perpendicular to the floor.
Ensure that the back of your hands is facing each other. Slowly turn the hands so that the palms face each other.
Pressing the palms together, stretch the fingers upwards. Keeping your gaze focused at one place, stay in this pose for a couple of breaths.
Slowly release the hands and bring them to the side of your body.
Raise your left leg and place it back on the floor and slowly come back into Tadasana.
Repeat it on the opposite side.

Pada Anugshthasana (tip toe)

Assume a squatting posture and focus the gaze on a fixed point straight ahead. Raise the heels and balance on the tiptoes.
Allow the knees to come forward slightly so that the thighs are horizontal. Adjust the heel of the left foot so that it presses against the perineum. Place the right foot on top of the left thigh, turning the sole upward.
Balance the whole body and then place the palms together in front of the chest.
Stay in the final position for as long as possible, maintaining balance.
Replace the right foot on the floor.
Relax for a short time and then repeat the practice with the left foot on top of the right thigh.
Breathing: Breathe normally throughout the practice.

Eka Padasana (one leg)

Also known as Veerbhadrasana IV.
Relax the body in the standing position with the feet together. Raise the arms directly above the head and interlock the fingers with the palms downward. Bend forward slowly from the hips, keeping the trunk, head and arms in a straight line.
Simultaneously raise the left leg straight back, keeping it in line with the trunk. The body should pivot from the right hip joint.
In the final position the left leg, trunk, head and arms are all in one straight, horizontal line. The right leg is straight and vertical.
Focus the gaze on the hands. Hold the final position for as long as possible and then slowly return to the starting position. Repeat the movement, raising the right leg back.
Breathing: Inhale while raising the arms. Exhale while bending to assume the final position. Breathe normally in the final position. Inhale while returning to the upright position. Exhale while lowering the arms.

Eka Pada Utthita Bakasana (Crane Pose)

Relax in the standing position Samastithi with the feet together.
Raise the arms in front of the body over the head. Bend forward from the hips and grasp the toes of the right foot with both hands.
Slowly stretch the left leg behind, raising it as high as possible and bring the forehead towards the knees. Keep both legs straight.
Lower the leg and return to the upright position. Change legs and repeat the practice.
Breathing: Inhale while raising the arms. Exhale while bending forward. Breathe normally in the final position. Inhale while returning to the upright position. Exhale, lowering the arms.

Urdhava Prasarita Eka Padasana

Begin standing in Mountain Pose (Tadasana) with your arms at your sides. Let your breath become steady and rhythmic. Draw your awareness inward and focus on the present moment.
Inhale as you reach your arms overhead. Exhale and bend at the hips, coming into Standing Forward Fold (Uttanasana). Bring both hands to the floor and straighten your legs. Do not lock your knees.
Shift your weight onto your right foot and equally across both hands.
Then, raise your left leg up as high as you can behind you. Walk your hands back (in the direction of your standing heel) to deepen the stretch and draw your torso closer to your right leg.
Breathe deeply and relax your shoulders. Tuck your chin. Internally rotate your left thigh and square your hips toward the floor (doing so may require you to lower your left leg a bit).
Keep the knee and foot of your standing leg facing directly forward. Hold for five breaths. Then, slowly lower your left leg to the floor, coming back into Uttanasana.
Repeat the pose on the other side, for the same amount of time.

Vatayanasana (flying horse pose)

From standing pose bend the left knee and place the left foot on the right thigh (at the root of the right thigh).
Hold the left ankle until the body is steady.
Slowly bend the right knee, lower the body and rest the top of the left knee on the floor just near the right foot. Slowly raise the body, straighten the back and balance the body, do not lean forward.
Bend the elbows, raise the left elbow to the level of the chest and encircle the left hand with the right hand and join the palms.
Repeat on the other side.

Seated Balancing Asanas

Merudandasana (Spinal column pose)

Sit with the legs outstretched.
Bend the knees and place the feet flat on the floor in front of the buttocks, about half a metre apart. Holding the big toes, slowly lean backward, balancing on the coccyx.
Straighten the legs and arms, raising them upward. Steady the body, keeping the spine straight, then separate the legs as wide as possible.
Hold the final position, keeping the gaze focused on a fixed point at eye level. Do not strain.
Bring the legs together at the centre, bend the knees and lower the feet to the floor.
Breathing: Inhale in the sitting position.
Retain the breath inside while stretching the legs and holding the final position. If holding the pose for some time, breathe normally.
Exhale after lowering the feet.

Nirlambha Paschimottasana (unsupported back stretch pose)

Unsupported back stretching pose
Sit with the legs outstretched and the feet together. Bend the knees and bring them to the chest, keeping the feet flat on the floor. Place the arms outside the legs and grasp the soles of the feet.
Relax the whole body and focus on a fixed point in front at eye level. Lean backwards slightly onto the coccyx, lifting the feet off the floor.
Slowly raise the feet and straighten the knees. Balance on the buttocks. Pulling the arms back, draw the knees towards the head.
Relax the back as much as possible in the final position. Do not strain.
Hold the position for as long as is comfortable. Slowly bend the knees and lower the feet to the floor. Stretch the legs forward. Relax the whole body.
Breathing: Inhale in the sitting position. Retain the breath in while raising and lowering the legs and while balancing. Retain the breath or breathe deeply and slowly if holding the pose for an extended period. Exhale after lowering the feet.

Ardha Padma Padmottanasana (half lotus leg raises pose)

Sit with the legs outstretched. Bend the left knee and place the left foot on top of the right thigh in the half lotus position.
Bend the right knee and place the foot flat on the floor. Fold the forearms under the right thigh. Focus the gaze on a fixed point in front.
Lean backward onto the coccyx. Slowly raise the right leg and straighten the knee.
Balance on the back of the buttocks, bring the raised leg closer to the body, using the clasped arms to support it.
Hold the final position for as long as is comfortable.
Bend the right knee, lower the foot to the floor and stretch the leg forward. Repeat on the other side.
Breathing: Inhale while seated. Retain the breath in while assuming and holding the final position. Exhale after lowering the foot to the floor.

Arm Balancing Asana

Santolanasana (plank pose) & variations

This is a preparation for other arm balancing asana.
Sit in vajrasana. Stand up on the knees and place the palms of the hands on the floor beneath the shoulders. Raise the buttocks and straighten the knees.
Move the shoulders forward and drop the buttocks until the body is straight.
The arms should be vertical. Focus the gaze on a fixed point in front at eye level.
Hold the final position for a short duration. Lower the knees to the floor.
Relax in marjari-asana, Shashankasana or bhekhasana

Variation I:
Assume the final position of santolanasana. Slowly raise the left arm, keeping the body straight, and roll onto the right side so that the chest faces forward.

Variation 2:
Assume the final position of santolanasana. Focus the eyes on a point in front of the body. Raise the right arm and place it behind the back so that the forearm rests across the small of the back. Lower the arm and repeat on the other side.

Variation 3:
Assume the final position of santolanasana. Focus the eyes on a point in front of the body. Either keep both hands on the floor or assume the raised arm position of variation 2. Raise the right leg, stretching it back and up. Hold for a short duration. Lower the leg and arm. Repeat on the left side.

Vashishthasana & variations (Side Plank)

Assume the position of santolanasana. Raise the right arm and roll the body over onto the left side.
The outer side of the left foot must be firmly on the floor with the right foot resting on top of it.
The right arm should lie along the right side and thigh. Balance in this position, keeping the body straight.
Bend the right knee and take hold of the big toe. Straighten the knee and raise the leg to the vertical position.
Turn the head and focus the gaze on the right big toe.
Balance the body, keeping the legs and arms straight. Hold the final position for a short duration.
Do not strain.
Bend the right knee and release the toe. Lower the leg and return to santolanasana.
Breathing: Breathe normally while in santolanasana. Retain the breath inside while assuming the final position and lowering the leg.

Bakasana (crane pose)

Also known as Kakasana (crow pose)
Squat on the floor with the feet apart. Balance on the toes and place the hands flat on the floor directly in front of the feet, with the fingers pointing forward.
The elbows should be slightly bent.
Lean forward and adjust the knees so that the inside of the knees touches the outside of the upper arms as near as possible to the armpits. Lean forward further, lifting the feet off the floor.
Balance on the hands with the knees resting firmly on the upper arms. Bring the feet together.
Focus the gaze at the nose tip. Hold the final position for as long as is comfortable. Slowly lower the feet to the floor.
Breathing: Retain the breath inside in the final position if holding the pose for a short period. Breathe normally if holding for longer periods.

Bakasana & Variations

Stand with the feet about 45 cm apart.
Bend the knees and come into a squatting position.
Place both palms flat on the floor between the feet.
Focus on a fixed point at eye level. Take the left foot off the floor and, wrapping the left leg around the outside of the left arm, rest it on the upper arm.
Maintain the balance. Transfer the weight of the body onto the arms and, raising the right foot, slowly rest the right leg on the outside of the right arm above the elbow.
This must be done carefully to avoid overbalancing. In the final position the whole body is supported by the arms and hands.
Hold the position for as long as is comfortable.
Slowly reverse the order of movements and resume the starting position.

Hamsasana (swan pose)

• Kneel on the floor with the feet together and the knees apart.
• Place the palms flat on the floor with the fingers pointing towards the feet.
• Bring the wrists and forearms together so that they touch.
• Lean forward so that the abdomen rests on top of the elbows and the chest rests on the upper arms.
• Maintain the balance and slowly stretch the legs backward until they are straight.
• Keep the feet together and place the tips of the toes on the floor.
• Raise the head slightly and focus the gaze on a fixed point in front at eye level.
• In the final position, all the weight of the body should rest on the hands and the tips of the toes.
• Hold the position for as long as is comfortable. Do not strain. Lower the knees to the floor and sit up in vajrasana. Relax the whole body.
• Breathing: Exhale completely before moving into the first position. Retain the breath out if assuming and holding the final position for a short time and when lowering the body.
• Alternatively, breathe deeply and slowly if holding the pose for an extended period. Inhale after returning to the sitting position.

Mayurasana (peacock pose)

Kneel on the floor. Place the feet together and separate the knees. Lean forward and place both palms between the knees on the floor with the fingers pointing towards the feet.
The hand position will have to be adjusted according to comfort and flexibility. Bring the elbows and forearms together.
Lean further forward and rest the abdomen on the elbows and the chest on the upper arms.
Stretch the legs backward so they are straight and together. Tense the muscles of the body and slowly elevate the trunk and legs so that they are horizontal to the floor. Hold the head upward.
The whole body should now be balanced only on the palms of the hands.
Try to elevate the legs and feet higher, keeping them straight by applying more muscular effort and by adjusting the balance of the body.

Difference between Hamsasana and Mayurasana:

Hamsasana is very similar to Mayurasana or the Peacock pose.
In fact, Hamsasana can be used as a preparatory pose for learning Mayurasana.
Try to master Hamsasana first. Once you are able to maintain the position for at least 1 minute, then you can attempt Mayurasana. Take your own time.
Make sure you are not straining the arms too much. Discontinue if there is any pain in the arms and shoulders. This asana puts lot of weight on the arms and toes.
Those with recent problems like fractures, sprains and ligament tears in arms or legs should not attempt this asana.
Also, those who are obese should be extra careful as the entire weight will rest on the belly, arms and toes. Hamsasana will certainly help to reduce the belly, but it has to be taken up slowly.
Start with few seconds and then increase the duration to a minute or more, according to your comfort and ability.

Hamsasana

Mayurasana

Balancing Asana Based Practice Sequence

Beginner's Sequence

Sun Salutation 4-6 rounds

Standing
Tadasana
Triyak Tadasana
Eka Pada Pranamasana
Vrkshasana
Virbhadrasana I
Natrajasana
Utkatasana

Squatting
Pada Anugshthasana

Seated
Naukasana
Vyaghrasana A & B
Santolasana A & B

Supine abdominal twist asana sequence

Lie down in shavasana for 5-10 minutes for yogic relaxation

Intermediate Sequence

Sun Salutation 6-9 rounds

Standing
Virbhadrasana III
Utthita hasta padagushtanasana a, b, c
Ardha baddha - padmotthansana
Garudasana
Utthita Bakasana
Dwi hasta bhujasana

Seated
Merudandasana A & B
Pada Angushthasana
Ardha Padma Padottanasana
Baka Dhyasana
Eka Pada Bakasana

Supine abdominal twist asana sequence

Lie down in shavasana for 5-10 minutes for yogic relaxation

Adance Sequence

Sun Salutation 12-18 rounds

Kneeling
Vatayanasana
Urdhva prasarita eka -
padasana

Seated
Nirlamba - Paschimottansana
Dwi Hasta Bhujasana
Eka Hasta Bhujasana

Plank
Vashithasana & variations
Hamsasana
Mayurasana

Supine abdominal twist asana sequence

Lie down in shavasana for 5-10 minutes for yogic relaxation

If you are interested to learn & practice the detail technique any of these sequences individually at our school tailored to your body type, send an email to info@srimayogaschool.com.au

You need to have minimum of 2-3 hours of time to learn any of the sequence so that you can practice on your own.

The fees is $60 for each sequence and you get a practice chart as well.