Showing posts with label Asana for Balance. Show all posts
Showing posts with label Asana for Balance. Show all posts

Marichyasana - Yoga Asana for Agility

Marichyasana - Seated twist (variation) 

The ribs support the thoracic cage. The lumbar vertebral facets travel forward and back, preventing any spinning, and the spine is prevented from doing much rotation. Only the T12–L1 junction, which connects the thoracic and lumbar spines, is responsible for much of the bending. 

The strain generated by the twist, on the other hand, is maintained in the thoracic and lumbar vertebrae. As a result, the pose is also beneficial for osteoporosis. It's a great way to bulk up your bones.

Twist to the other side if you have a herniated disc. Be patient with yourself if you have facet arthritis or facet syndrome; the other poses suggested here might be better test cases for you. Since abdominal or back surgery, or a posterior hip replacement, avoid this position.


1. Sit on a rug or fluffy mat with your legs spread forward.

2. Raise your back by pressing your palms flat on the floor beside you.

3. Bend your right knee and put your foot beside the thickest section of your left leg on the mat.

4. Tightly anchor the left leg down, extending the sole of the foot fully. Stretch the big-toe side of the foot in particular forward, leaving it upright.

5. Raise your neck and move to the right on the next inhalation.

6. Put your left upper arm in front of your right leg.

Slide it forward as far as you can without rounding your back to engage the outside of the folded knee as high up on the arm as possible. Lift your forearm and hand to vertical if desired.

7. Balance by pressing the outside of your left leg with the outside of your left upper arm or armpit, sliding your left forearm to the left of your right shin, reaching out behind you with the left hand, and walking your right hand out to the left on the floor.

It would even straighten your back and elevate your shoulders. 

Here's the test: 

  • Is your belly being compressed by your right leg, preventing you from twisting any further? 
  • Are you unable to twist across your left leg because it is so thick? 
  • Straighten up with each inhalation and twist a bit harder when you exhale to test this. Walk your right hand around behind you into the left each time you twist to coax the right shoulder around. Pull your left shoulder blade back and propel your left breast forward and to the right (not your shoulder). 
  • Is the balance thrown off by buttock flesh? 
  • Is it difficult for your left arm to pass by your right thigh due to a lack of space?

If you answered yes to all of these questions, weight and dimension are important factors in your case. Of course, friction, a herniated disc, rotator cuff syndrome, and other causes unrelated to weight may make twisting difficult. 

To see if it's fatigue or the size of your limbs and belly that's restricting you, compare your sitting-on-the-floor twist to the same twist standing up with your foot on a chair, as in the first pose above. If you're having difficulty judging, seek assistance.

Vriksasana - Yoga Asana for Balance


Vriksasana (The Tree) 

Benefits and how it works: 

This stance, which requires a fair amount of balance, strengthens a practitioner's balance while also detecting weak balance in someone who tries but can't really do it. This variant of the pose is safe for those who find the traditional pose difficult, but it is also rigorous enough to diagnose imbalances in a person's equilibrium.

Do not try this posture if you have plantar fasciitis, a sprained ankle, or if you are already aware that your balance is compromised. You will balance on the other foot whether you have plantar fasciitis or a sprained ankle.


1. As you stand with the chair to the right and your back to the wall, brace the side of the chair to the wall so it faces you.

2. Stand with your toes stretched out with your feet hip-width apart.

Firmly press the left foot's ball and heel into the ground. Moderately tighten the left quadriceps and hamstrings to firm the whole thigh. Tuck your buttocks in and bring your lower pelvis forward, mildly extending your hip. Your lumbar curve should be reduced as a result of these exercises.

3. Your pelvis should be immediately behind your knees. Lift your right foot off the floor and put it on the chair's seat, toes pointed away from you.

4. Maintain a forward-facing pelvis as you swing the bent right knee and thigh out to the side gently and deliberately (ideally at ninety degrees to the left foot).

5. Focus your attention on a point fifteen to twenty feet away that is at eye level.

6. Slowly inhale as you lift your arms symmetrically above your shoulders, hands upward, biceps as far behind the ears as possible without moving your head forward. In any case, make sure the lungs are fully filled when you do so.

7. Stretch upward from your left ankle across the top of your head to the tips of your thumbs and toes by bringing your shoulder blades together behind you. Only enough for you to be able to stand without the help of the wall. Extend your arms to the stars.

8. Now it's time to put your knowledge to the test: Take the right foot off the chair slowly and deliberately. Place your foot down if you appear to tip over.

9. Now go to the left foot on the chair and repeat.

It would be fantastic if you could keep this role for fifteen seconds. If you can't, so you need to work on your equilibrium. If you can keep the pose for those few seconds, that doesn't mean you don't need to lose weight; but, if you can't, it's a good bet you need to lose weight. 

Of course, being overweight isn't the only source of imbalance, so if you lose your balance in less than fifteen seconds, you can work on it, even if it isn't due to being overweight. This is particularly critical if your performance indicates that your equilibrium is substantially poorer than it was previously. 

Yoga is just as effective at restoring equilibrium as it is at detecting it. As the posture progresses, you can progress to a more advanced version of this pose.

It is necessary to notice the outcomes at this stage and move on to determining if something is impeding the ability to move.