Yoga For Balance

Regular sequenced yoga practice moves the body towards balance and stability. Once you’ve mastered the yoga sequence, you can add hold more and speed into your practice, building your overall strength and stability to react quickly. There are certain asanas that aim to improve overall strength and stability while building strength and moving forward. Before you practice yoga for balance, there are a few special things you should follow and definitely works on them.

  • To balance the yoga posture, start from the base.
  • Keep your eyes focused on a point that is not moving.
  • move slowly into balance pose with patience and awareness
  • It will be easier to balance the postures by focusing on your breath.
  • Keep up the regular practice and patience, don’t get discouraged.

Beginner Poses of Yoga for Balance

If you’re new to yoga, and unable to balance, these five beginner yoga poses for balance increase the chances: 

1. Mountain Pose (Tadasana)

You do not have to be proficient in yoga to do Tadasana. Anyone can practice this. It is a basic asana of yoga, which develops physical and mental balance, corrects body posture, and helps in increasing concentration.

How to do:

First of all, stand in a clean and ventilated place by laying a yoga mat. Keep your hands by the side with your feet close together. Interlocking the fingers together, then inhaling raise the hands upwards. Keep in mind that while raising your hands, your heels should also rise up together. That is, the entire weight of your body will be on your toes. In this position, keep inhaling and exhaling. Pulling your body upwards. Maintain the balance of your body for some time with inhalation. It is difficult to maintain balance in the beginning but it becomes easier with practice. Now bring your hands down while inhaling to come back to the earlier position.

Know more about this asana: Tadasana

 2. Chair Pose (Utkatasana)

To perform a Utkatasana posture, you need to maintain balance, this asana helps in increasing strength, flexibility, and endurance in the body. Incorporate chair poses into your daily life which helps in improving your overall body balance. A proper balance is required to prevent falls and injuries.

How to do:

To practice this asana, stand straight on the ground and keep a little distance between the feet. Extend your hands out to the sides, palms open and facing the ground. Do not bend the elbows. Bend the knees slightly and press the pelvis down. During this, you will be in such a position as if you are sitting on a chair. Try to be comfortable in this position. Keep the hands parallel to the ground. Keep the waist straight and in a relaxed state. Now move the hands above the head, towards the wall, and keep it straight. Keep breathing deeply while practicing the asana. As you continue to get comfortable, bend your knees a little more and apply downward pressure but keep your back straight. Wait for a minute. Then come back to normal and relax the body.

Know more about this asana : Utkatasana

3.  Tree Pose (Vrikshasana)

Being a balancing pose, Vrikshasana requires one to focus and be present in the moment. As its name suggests, a person becomes frozen and immobile like the roots of a tree. Practicing this mudra can develop a stable and peaceful mind.

How to do:

To do this asana, stand straight in an open and clean environment. Open two to 3 inches between both the legs and keep breathing normally. While concentrating, bend your right leg and keep the claw on the thigh of the left leg straight. After balancing the body, take a deep breath and spread both hands. Slowly, keeping the arms straight, move them over the head and do the posture of Namaskar. Stabilize the body and keep breathing in and out normally. Keep the body stable as per convenience. After keeping the body stable for some time, while leaving the mother-in-law, slowly stand upright by keeping the hands down and the left foot on the ground. Breathe in and out normally. Now do this sequence with the left leg. With continuous practice of Vrikshasana, the time limit can be increased to 30 to 1 minute.

Know more about this asana: Vrikshasana

4. King Dancer Pose (Natarajasana)

Natarajasana yoga is a physically challenging and beautiful pose. When you bend in this asana, your body is balanced on one leg, so that you are constantly challenged. You gain a sense of stability and peace when you overcome this challenge.

How to do:

First, you stand straight. Now lift your right leg, bend it at the knees and take it behind the back as much as possible. Raise both arms in front, then take them back. Now you stand on the left foot and while maintaining your balance, hold the right foot with both hands and take it above the head as much as possible. Keep in mind that your head is fixed and your vision is in front. Maintain this position as far as possible and then slowly come back to the starting position. It happened half a cycle. Similarly, do it with the left leg as well. Now one cycle is complete. In this way, you do 5 to 7 cycles.

Know more about this asana : Natarajasana

5. Forward Bend (Uttanasana)

Uttanasana yoga is a very important yoga posture, it is considered very good for relieving stress and for the nervous system. This yoga is a good asana to warm up your body and make your body flexible to do other yoga poses.

How to do:

While practicing Uttanasana, stand straight. While inhaling, move the hands above the head and pull the body up towards the ceiling. In this position, the shoulders should be relaxed. Tilt the body forward from the hips. In this position, the feet should be kept firmly on the ground. Keep the head and neck in a relaxed posture towards the ground and lift the hips towards the ceiling. Place the palms in front of the feet. Then while exhaling, take the side part forward and press the soles towards the ground. Remain in this posture as you feel comfortable.

Know more about this asana: Uttanasana

What are the Benefits of Balancing Yoga Poses?

  • Improve your concentration
  • Keep your calm
  • Helps to relieve stress
  • Strengthen your muscles
  • Makes mentally and emotionally strong
  • Improve body posture
  • Prevent falls and injuries
  • Increase coordination


If you want to achieve a foundation of balance you can safely explore these poses with, the exercises aren’t too demanding. You should also be aware of the precautions to be taken if you are planning to practice balance yoga poses.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional