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By doing asanas on balance, we deprive ourselves of the usual fulcrum and thus learn to better balance. This practice does not require special preparation – simple poses on a balance are even for beginners. What can help them master?
1. Visualization and meditation on the Muladhara Chakra (see) and Ajna Chakra (see). It is these energy centers that are responsible for a stable position and maintaining balance. Example: during the execution of any pose on balance, imagine the roots of a tree extending from your body deep underground, this will help to better maintain balance.
2. Compliance with the principle of concentration. Catch a look at one point at eye level or on the floor and mentally hold on to it so as not to fall.
3. The correct position of the foot and the uniform distribution of body weight at the fulcrum. Toes should be spread wide – this increases the area of support.
4. Compliance with the principle of alignment. Do not allow a body position in which, for example, one side is squeezed and the other is extended.
5. Alignment against the wall. Some balance poses can begin to be mastered with support on the wall. For example, in a tree pose, you can press your back against the wall, and in a warrior pose, put your hands or foot on the wall.
6. Work on the principle of “from simple to complex.”
To prepare for mastering balance poses, stand on your toes, raise your hands up and curl, turning your head and body to the sides, while continuing to stand on your toes. Repeat 6-8 times.
© Denis Bykovsky
Vrikshasana (tree pose)
© Denis Bykovsky
Stand on one foot. Straighten the supporting leg, tighten the knee. Bend the second leg, press the foot against the inner surface of the thigh of the supporting leg and carefully turn the hip of the bent leg to the side, directing the knee back. Make sure that the knee does not unfold the body, the abdomen and ilium should be directed forward. To complicate the position, spread straight arms to the sides and turn your head, directing your eyes to the left and right palms. Another option: close your eyes and try to maintain balance without opening them.
Virabhadrasana-3 (warrior pose)
Stand, raise your straight leg back, lower the body to the front to parallel with the floor, arms along the body. This is a simplified version, which nevertheless allows you to greatly tighten the gluteal muscles. Make sure that the lateral surfaces of the body are the same length, keep the ilium at the same height relative to the floor. To complete the full version of the asana, stretch your arms forward.