Balancing in Yoga

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Balancing in Yoga
by Jelena Duma
August 28, 2011

“There is no secret to balance. You just have to feel the waves.” – Frank Herbert

Having a balanced life has recently become a pretty hot topic. For every person, having a balanced life has a different meaning. Some think that balance means being able to do what we want, when we want, and how we want. Some think that balance is having a healthy lifestyle, vegetarian diet and good digestion. Some think that a balanced life is all about organizing and scheduling your time with different activities and people, and some think that having balance is just a myth.

When life is going in the direction we like, we feel happy and become attached to it. Then, the swing changes direction and we start to hate ourlife, become anxious and depressed. We have to experience a certain amount of emotional ebbs and flows to be able to realize there is a place beyond that. And that place is awareness. The key to leading a balanced life is to be conscious of the ebbs and flows; to know that everything shall pass. The more we change, the more our sense of balance will change, so in truth we are never done balancing.

How can Yoga help to achieve balance?

Physically, by putting our bodies into challenging positions, we are strengthening our muscles, joints, lower and upper limbs, improving our flexibility and sense of coordination, balancing our hormones, strengthening our nervous system and building our immune system.

Mentally, we work on focus, concentration, memory, sense of awareness and well being in general.

Emotionally, we get to experience and release certain emotions while putting our bodies in difficult poses. Releasing emotions on our Yoga mat leaves us feeling calm and in peace. Breathing deeply, while being uncomfortable on the Yoga mat, teaches us to breathe deeply while facing difficult life situations. Stress release and relaxation is a big benefit of doing balancing poses.

Spiritually, by learning how to balance and connect inwardly, we also learn how to connect to a deeper sense of Self. We learn how to connect to our center. The concept of becoming centered isn't just for yoga class. When we are centered, we are better able to handle the curves and bumps of our lives. We are less likely to lose our tempers at home, at work or in traffic.

A Sequence of Balancing Poses

It is hard to master balancing poses as they require core strength and flexibility. Core strength gives us a powerful foundation and support for our skeleton and muscles, so we can stand on one leg, arms or the head. Flexibility gives us a wide range of motions for our joints, arms, legs and spine. In Bliss Yoga studio we have designed a Yoga for Core Strength workshop >>link to core<< that helps us attain strength, flexibility and centeredness. When we do Yoga poses, strength and flexibility is not developed only in our body, but it is also developed in our mind.

As you are trying balancing poses, keep your gaze focused on a stationary spot two-three feet away from you. Also connect to your center. Focusing inward and outward will help bring your energy into a balanced place.

Eagle Pose – Garudasana

Bring your weight into your right leg as you lift the left foot off the floor. Keeping the right knee bent, wrap the left thigh over the right, and bring your left foot to hook around behind the right calf. When you feel stable, incorporate your arms into the pose by wrapping the right arm over the left and bringing the palms to touch. Hold here for up to five breaths.

Eagle Pose strengthens arms, legs, knees and ankles. It also loosens up the shoulder joints and the hips. Regular practice of the Eagle Pose also improves circulation to the joints and brings about improved digestive functions.

Tree Pose – Vrksasana

Begin to shift the weight over to the right foot, lifting the left foot off the floor. Bend the left knee, bringing the sole of the left foot high onto the inner right thigh. Press the foot into the thigh and the thigh back into the foot. Try not to let the right hip jut out. Keep both hips squared towards the front. Focus on something that doesn't move to help you keep your balance. Repeat the move while standing on the left foot.

Beginners: If you cannot bring the left foot high inside the right thigh, bring it lower on the right leg -- but be careful to avoid placing the left foot directly on the right knee. Use the wall for balance if necessary.

King Dancer Pose – Natarajasana

Remove the sole of your left foot from your inner-right thigh, and bring the left knee parallel to the right knee while keeping the left leg bent and the foot off the floor. Hold the inside of your left foot with your left hand as you raise the left knee and right arm up. Hold up to five breaths. Repeat on the other side.

Warrior Pose III – Virabhadrasana III

Bring both hands to your hips. Straighten your left leg as you stretch it back behind you. Square your hips to the floor, bringing your lifted left leg and torso parallel to the ground. You can keep your hands on your hips or choose another arm variation. Hold up to five breaths. Repeat on the other side.

Boat Pose – Navasana

From a seated position, bring the legs straight up to a 45 degree angle. The torso will naturally fall back, but do not let the spine collapse. Make a "V" shape with the body. Bring the arms out straight in line with the shoulders. Balance on the sit bones.
Beginners: Half Boat Pose: Bend the knees if necessary, bringing the calves parallel the floor.

Urdvhamuka Paschimothanasana

'Urdhva' means 'upward'. 'Mukha' refers to 'face'. That is, the face upward. Sit on the ground stretching the legs forward. Slowly bend the legs at the knees and hold the feet with the hands. Exhale slowly and stretch the legs upward. Place the head above the knees and stay for a few seconds in this position with normal breathing. Slowly turn the hands in order to hold the grip and hold the pose for 5 breaths. Inhale slowly, release the hands and bend the leg in order to resume normal position.
This pose is very therapeutic - it provides equilibrium, mental stability and promotes mental concentration. In this exercise the legs and thighs are fully stretched. Hence, this exercise is helpful to athletes and sports people. It gives good relief to back pain and it is said it helps to cure hernia.

Forward Bend – Uttanasana

Make sure the fold comes from the hips, deepening the hip creases, and not from the back. Bring the fingertips in line with the toes and press the palms flat. Engage the quadriceps muscles of the thighs. The more you use your quads, the more the hamstrings (the muscles on the back of the thighs) will open up. Bring your weight a little bit forward into the balls of your feet so that your hips stay over the ankles. Let your head hang.
Beginners: Bend the knees if you need to in order to bring the palms flat. Then work on straightening the legs.

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