Unlike other forms of intense exercises that focus on stretching and bending, these poses will focus on the art of balancing. Building strength, coordination and knowing how to work with muscles in a balancing pose sure takes time. But working through different balancing asanas helps your body and mind become sharper. Let this serve as a reminder that nothing is easy.
Keeping your breath calm and steady can help a lot to stabilise the mind and body. Don’t be afraid to fall. Adopt the attitude of a child — learn to laugh if you fall out of your pose. These poses will help bring clarity, focus, and balance into your life. Because let’s face it — we all need more of it.
Basic Dancing Pose
Stand straight on your yoga mat with your arms by your sides. While inhaling, bend your right leg backwards and hold your right ankle with your right hand as shown in the figure. Try to move your right leg upwards as much as you can. Extend your left arm straight out in front. Hold this posture for 20 to 30 seconds and keep breathing normally. Now slowly come back to starting position. Repeat this with the left leg then right leg. Practice three to four repetitions of the same.
Pointer Pose or Balancing Table Pose
Begin on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. This is called the table pose. Gaze at a point between both of your palms. Draw your belly button toward your spine without arching your back. Extend your right leg behind you. Tuck your toes and keep them resting on the mat. Press back through the ball of your foot to lengthen your leg. Keep your spine neutral. With your abdominal muscles engaged, extend your left arm forward to shoulder-height, and reach through your fingertips. At the same time, lift your leg off the floor, a few inches or all the way to hip-level. Do not lift your leg higher than shoulder-level. Hold for 20seconds. Repeat on the other side, extending your left leg and right arm. Hold for the same amount of time, then release back to the table pose. This is one round.
Extend Hand to Big Toe Pose
Stand in a mountain pose. Lift one foot. Bend forward and hold the toes with your fingers. Place the other hand on the hip. Slowly straighten the knee and the torso and open the leg to one side. Gaze towards the front or opposite of the extended leg for balance. Hold for 20 seconds and repeat with the other leg.
Tree Pose
Stand in a mountain pose. Bend the right knee shifting all the weight into the left leg. Turn the right knee resting the heel against the left leg. Look down at the floor and stare at one point. Slowly slide the right foot up the left leg, only as high up as you can maintain your balance. When you are balanced here, slowly bring the palms together in prayer position in front of the heart. Keep staring at your focal point on the floor. Keep the left leg strong pressing the foot into the floor. Keep the right knee bent at 90 degrees. The shoulders are down and back, and the chest is pressing forward. If you are very balanced here, try the next stage by inhaling your breath and taking the arms over your head. The arms are in an H position, or the palms are together with the thumbs crossed, or the fingers are interlaced with the index finger pointed up. The fingers reach up and the shoulders down and back. Breathe and hold for four to eight breaths. To release, slowly exhale while bringing the arms down and then release the legs back into the mountain pose.
Boat Pose
Sit erect on your mat, with your legs stretched out in front of you. Place your hands on the floor, making sure they are slightly behind your hips. Pull your body up; ensuring your sternum is lifted. Lean back. Breathe out and lift your legs such that they are at 45-degree angles with the floor. Extend your tailbone, and move your hips close to your navel. Straighten your knees.
Straighten and lift your toes to the eye level. Ensure you are sitting on your buttocks and tailbone. Now, raise your arms and stretch them out such that they are parallel to the floor as well as to each other. Make sure your lower abdomen is firm. Breathe normally. Hold the pose for 10 to 20 seconds initially, and as you gain practice, increase the time. Breathe out as you release the pose.
