Balance and coordinate your body with these yoga exercises

You probably learned to balance at the ripe age of two. But honing the skill is essential to your overall fitness and sports performance as an adult, too. Rebecca Weible, owner and director of Yo Yoga! studio in New York City, says yoga urges us to improve our balance, posture and evenly distribute our weight in our feet. “Look at your own shoes. You’ll notice how worn out the heels are. Is one sole more battered than the other?” Weible says.

Mastering balance-focused yoga poses is one way to bring awareness to your weight distribution, while also building strength, stability and alignment. “It makes a huge difference when we’re running, weightlifting, doing plyometrics or performing agility moves,” Weible explains. Whether you’re doing tree pose or Warrior III, “your whole body needs to be involved with yoga,” Weible says. Check out these standing yoga poses to help you improve your balance and coordination.

If you’re new to yoga, Weible recommends using a wall or chair to help you stabilize. “The goal is to notice the wall and lighten your touch. You can move from having your entire hand on the wall to just your fingertips,” she says.

 

1. Tricky Kitty

This beginner’s yoga pose is an excellent progression to standing positions, like tree pose or Warrior III. Weible likes this pose for balance because you’re much closer to the ground, and your body is immediately forced to find balance.

How to: Get into tabletop position with your knees directly below your hips and your arms and shoulders are perpendicular to the floor (a). Step your right foot back and keep it tucked (b). As you inhale, simultaneously lift your left hand and right leg off the floor. Your left fingers are pointing straight in front of you and your right foot is flexed and forms a straight line with your back and head (c). Focus on a point on the ground and keep your chest lifted and open so your upper body could provide support (d). As you exhale, slowly bring your right leg and left hand back down to the ground in tabletop position (e). Repeat the same movement on the other side.

 

2. Tree Pose

Tree pose reminds us to engage our core muscles, specifically the obliques, in order to maintain alignment from head to foot. Bringing your hands to prayer (mudra) isn’t just for aesthetics; it helps keep your chest open and extends your upper back so you stand straighter. Need to modify? Weible suggests placing the tip of your toes on the mat or resting your heel against the standing ankle for more support. From there, your foot can flutter to the calf and work its way above your knee on your thigh, but you should never have your foot on your knee, as it’s too straining for that joint.

How to: Stand in mountain pose (tadasana) with your feet hip-distance apart, hands by your sides, palms facing forward (a). Begin to shift your weight onto your right foot and bend your left knee (b). Slowly grab your left ankle with your left hand and place it against your inner right thigh, pressing your left foot sole with your toes pointing to the ground (c). Engage your core as you place your hands in prayer pose (mudra) (d). Focus on a point in front of you and hold for two or three breaths before bringing your left foot back down to the ground (e). Repeat the same movement on the other side.