Fitness
Show gravity who’s boss.
Having good balance doesnt just come into play when youre doingtree pose in yoga.
You naturally tap into your balancing skills in everyday movements think walking or leaping across puddles without falling.
Whether youre on or off the mat, your body is fighting against gravity.
We use our strength to rise on up.
So you innately have balancing skills… but they start todecline around age 40, she explains.
And thats why its beneficial to hone them in your fitness routine.
According to Colpa, improving your balance is all about strengthening themuscles that support your skeletal system.
This is something you might do inyoga.
Practicing yoga enforces that body knowledge and helps you with coordination, says Colpa.
She recommends usingDrishti, aka gazing at a focal point in front of you as you hold yourself still.
For beginner yogis, the key is to not forget to breathe.
And, most importantly, dont take it all so seriously have fun, she says.
And with that, keep reading for info on how to practice yoga for balance.
Tadasana (Mountain Pose)
Stand tall and ground down through all four corners of your feet.
Lift all toes and spread them as wide as it’s possible for you to.
Pull your belly button in as you wrap your rib cage down.
Lift your arms out to the side and bring your hands into prayer.
Engage your inner thighs towards one another as well as your quads and glutes to help you balance.
make a run at interlace your fingers around your knee as you balance.
If you fall, let go of your knee, advises Colpa.
Place your foot on either the inside of your right ankle or calf to get into tree pose.
Repeat on the other side.
Repeat on the other side.
For an added challenge, lift the opposite arm above your head.
Plank
Start on your hands and knees with your shoulders over your wrists.
Lift your knees and walk your feet behind you until yourein a plank.
This pose strengthens all the muscles you will use in balance postures, says Colpa.
Navasana (Boat Pose)
Start seated with your knees bent in front of you.
Lean back and use your inner thighs, core, and glutes to lift your feet off the mat.
Straight Leg Navasana
This pose is like boat, but with the added challenge of straight legs.
Hold and feel your glutes, core, inner thigh, and quadriceps muscles all working, says Colpa.
Banana Boat Pose
Begin on your back.
Point your feet forward as you keep your legs straight.
Extend your arms and reach towards your feet.
Hold this position to work on your balance.
Engage your core as you reach your left arm forward.
Then, bring your left elbow to your right knee.
Extend your left leg out straight and keep your foot planted on the ground.
Stack your hips and reach your left hand up towards the sky.
High Lunge
From downward dog, step your right foot in between your hands.
see to it your feet are a hip-width distance apart.
Colpa notes that your back heel should be lifted.
Hold and repeat on the other side.
Studies referenced:
Lee, I.
Balance Improvement by Strength Training for the Elderly.
Journal of Physical Therapy Science.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3885846/
Polsgrove, M. (2016).
Impact of 10-weeks of yoga practice on flexibility and balance of college athletes.
International Journal of Yoga.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728955/
This article was originally published onOct.
