Stability and balance may sound similar, but they’re two different concepts that are essential for maintaining a healthy body and improving your quality of life. Balance refers to your ability to walk and move without falling over, while stability is the ability to hold that balance at a single level for a period of time. Both are crucial for performing everyday tasks, from walking to more active pursuits such as lifting, jumping, aerobic exercise, or even rock climbing.
A series of simple lower body yoga poses can help improve your stability, balance, and strength. Holding these poses for 30 seconds at a time not only enhances your balance but also develops lower body strength, endurance, flexibility, and increases bone density.
Preparing for the Poses
Before starting these yoga poses, take a few moments to relax your body and mind. Breathe slowly and deeply to focus and relax, then begin.
Buddhist Yoga Pose
- Stand erect with palms together in Namaste gratitude posture, fingers pointing upward.
- Assume a wide stance by stepping out with your left leg, then with your right leg, so your feet are at double shoulder’s width apart. Toes can point outward 45-degrees to help with balance.
- Keep your body between the legs, spine erect, and lower your hips as much as you can.
- Hold this position and feel at ease inside your body. Focus on relaxing into the posture despite any physical challenges.
- Breathe in and exhale while extending your arms forward and then outward to their respective sides.
- Hold this position as still and stable as possible for 30 seconds. Embrace the challenge, feel the stretch, and release tension where your muscles are tight.
Warrior’s Yoga Pose
- Take a deep breath and turn the Buddhist pose into a Warrior’s pose.
- Exhale while moving your weight onto your left leg and turning your right foot to the left. Keep your arms held out to their sides, and turn your head left.
- Hold this pose unmoving for 30 seconds before moving into the Triangle pose.
Triangle Yoga Pose
- Take a deep breath, then exhale while leaning to the left and raising your right arm up toward the ceiling. Look up at the fingers of your right hand.
- Your left arm can either rest on your left thigh for balance, or if you’re more flexible, lower your arm down and touch your foot with your hand.
- Relax in this position and hold the pose for 30 seconds.
Repeating the Sequence
- Adjust your weight back to center and bring your hands in to return to the Buddhist pose. Hold for 30 seconds while relaxing your mind and body.
- Pivot to the right and assume the Warrior’s pose for 20 seconds.
- Then pivot into the Triangle pose and hold for 30 seconds.
- Return to center and stand up slowly. Shake your arms and body to relax, and feel your happy heart. You can also check Yoga Journal for more poses that can improve balance and stability.
Benefits of These Yoga Poses
This sequence of yoga poses is excellent for preventing osteoporosis, reducing the risk of injury from falls, and increasing strength, balance, and stability, which all contribute to a better quality of life. The challenge of these postures is to maintain inner peace, calmness, and tranquility while holding a physically demanding position. This balance of internal and external focus is at the heart of yoga practice.
