Stronger core? Balance? Flexibility? Relieve tension? Here are 8 yoga poses great for improving your balance and flexibility. They may be challenging at the first time, but remember the most important thing in yoga is to breathe and find your center. With each practice, you will see improvements. If you want to go deeper in any of these poses, you can always do variations, and you breathe and challenge yourself every step of the way. These poses will train your balance and flexibility at the same time, and they will keep you away from stress and anxiety.
These yoga poses can be very helpful for stretching your major muscles and boosting flexibility. You can also relieve some tension. These yoga poses are great to work on your balance and flexibility. You can do these yoga poses at home, the gym or at the park.
Yoga can help to work on your balance and flexibility, as they are important components of health. Balance is the postural control that provides a stable support base when remaining at rest or in motion. Flexibility is the ability to achieve certain body mechanics or move body parts through a range of motion. Increased flexibility is one of the fastest attainable benefits of regular yoga practice, as it is based on the progressive extension of connective tissue and muscles around joints and bones by statically maintaining yoga asanas within the existing range of motion. And yes, breathing is important here too.
Downward dog (Adho Mukha Svanasana)
- Why we do it: It strengthens your arms, shoulders, abdomen and legs. It stretches the back of the body, ankles, calves, hamstrings, spine. It calms the mind. It stimulates blood circulation. It is a great yoga pose for balance and flexibility to rest the spine between strong backbends and forward bends. It can become a rest pose to help you reconnect with your breath during intense Vinyasa or Ashtanga yoga classes.
- How we do it: Place your hands on the floor slightly wider than shoulder-width apart. Lift your pelvis up. Keep your legs a little bent. Press into your hands, elbow pits are facing each other, head is hanging between your shoulders. Actively push the sacrum upwards, sticking your tail up.
High lunge (Utthita Ashwa Sanchalanasana)
- Why we do it: This yoga pose is good for balance and flexibility. It strengthens and stretches ankles, legs, back, shoulders and arms. It strengthens core muscles and abdominals. It stimulates circulation. It stretches hip flexors.
- How we do it: Feet hip width and hands on the hips. Take a big step back with your right foot, landing on your right toes. Your pelvis is facing forward. Left knee is bent. Above the ankle. Inhale, lift your arms up above your head, palms facing each other. Breathe out, keep your arms up, and settle in the pose. You can challenge yourself: go a little bit lower.
Warrior III (Virabhadrasana III)
- Why we do it: This yoga pose is a fairly basic standing, balancing pose. It is a great pose for building strength and stability. This pose is great for core and leg stability, as well as strength for your legs and glutes.
- How we do it: Start in a High Lunge with your right foot forward. Bring your palms together in prayer position (Anjali Mudra). Lift your pelvic floor muscles, then activate the lower abdominals by drawing in the lower belly, navel to spine. Fold from the hips, lowering your upper body. Tip: focus on a point on the floor. Root down firmly through the front foot and begin to shift your weight forwards. Start to lift the back foot from the floor. Begin to straighten the standing leg as you bring your body and left leg parallel with the floor. Lifted foot flexed, toes pointing down to the floor. Bend the front knee, gently lowering the back leg down and returning into High Lunge.
Triangle pose (Trikonasana)
- Why we do it: Surprise, surprise. It looks exactly what it sounds like. Your legs form a triangle shape with the floor. Improves balance and focus. Strengthens your body. Opens hips and shoulders.
- How we do it: Stand upright. Take a step back with your right foot. Your right foot is parallel with the short edge of the mat. Pelvis to the right. Inhale and exhale. Raise your arms in line with your shoulders. Push your left hip back. Reach forward with your left hand, and tilt your body down over your left leg. Your choice: Your fingertips on your shin, ankle or the floor on the outside of your left leg. Return to standing and repeat on the other side
Dancer pose (Natarajasana)
- Why we do it: This yoga pose is good for balance and flexibility. Strengthens the feet, ankles, legs, core, back and arms. Opens the front of the body, the chest, abdomen, hip flexors and the shoulders. It also improves balance and concentration.
- How we do it: Stand upright, spread your toes and ground your feet. Bend the right knee to bring your right heel. Wrap your right fingers around the top of your foot. Stretch your left arm in front of you, and start tilting your body forward, pressing your right foot into your right hand. Repeat on the other side.
Thread the Needle Pose (Urdhva Mukha Pasasana)
- Why we do it: It opens the shoulders, chest, arms, upper back, and neck. It releases the tension in the upper back and between the shoulder blades. It reduces the tension on the spine.
- How we do it: Place your wrists under your shoulders and your knees directly under your hips. Place your shins and knees hip-width apart. Center your head in a neutral position. This is Table Pose. Now, exhale, slide your right arm underneath your left arm with your palm facing up. Your right shoulder comes all the way down to the mat. Right ear and cheek on the mat. Keep your left elbow lifting and your hips raised. Let your upper back broaden. Soften and relax your lower back. Repeat on the opposite side.
Low lunge with a twist (Parivrtta Anjaneyasana)
- Why we do it: This yoga pose engages the lower body to build strength and stability. It stimulates the digestive organs and promotes spinal flexibility.
- How we do it: Bend forward, your fingers reach the floor. Step your right foot back. Lower the knee to the ground. Your left knee is above the ankle, hands are on either side of your left foot. Lift your arms up above your head. Inhale and exhale. Lower your hands to your breastbone. Your torso to the left, and hook your right elbow on your left knee. The knee is your lever to twist more to the left. More challenging: lift your back knee off the floor. Try the other side.
Bridge pose on elbows (Dvapada Dhanurasana)
- Why we do it: This yoga pose opens the chest and shoulders, stretches the spine, neck, and thighs while strengthening the back. This yoga pose can give some energy to tired legs and relieve overall fatigue, anxiety, and even headaches. It is good for balance.
- How we do it: Lay on the ground. Your knees are bent. Lift the hips and work the arms and shoulders under the torso. Hands together. Push the hips to the air. Create a backbend. The back of the head on the ground. Protect the neck.