Yoga For Balance (Get Steady, Then Act – For Better Results)

Yoga Poses For Balance And Strength:

We know our body parts work independently and in sync. It is our responsibility to keep up the balance with our life’s routine. And for that, practising different yoga asanas play a very important role. This yoga for balance gives you a steady-state coordinating each part that performs functions independently and synergistically.

yoga poses for balance and strength

Yoga for balance helps you maintain body balance. This body balance helps you achieve calmness in your mind.

Asana is done to bring stability to the body and the mind. Without a stable body, we cannot sit still in pranayama

-Book: AgeLess, Author: Sharath Jois

What Is Body Balance?

Balance is integrally related to a steady state. We put something in
a steady position so that it does not fall. It is an even distribution of weight, enabling someone or something to remain upright and steady.

Body balance is we make our body parts steady and controlled for better use. Body balance makes you centred and calm.

The body balance is very important for life as we go through a roller coaster ride every day, to make it effortless and successful.

Balance Disorders:

Balance disorders occur when we’re biased to use one side of our body over the other (R vs L) to perform daily activities (pushing, pulling, lifting, twisting and more) without realizing it.

This leads to body imbalance due to overuse or underuse of muscles and joints. Also affects the posture creating stress.

Another common factor is a weak core. Connecting the upper and lower body (structurally and functionally), the ‘core’ is the central cylinder formed by the abdomen, back and pelvic floor muscles. It is the ‘trunk’.

Yoga Poses For Balance:

yoga poses for balance

Vrksasana (Tree Pose):

Vrksasana is a standing yoga pose in a tree pose. You have to balance the balance the body on the single leg in this asana.

Regular practice will slowly reveal what you are capable of becoming. A tree draws stability from its roots, allowing the trunk and branches to sustain through strong winds and rain. Similarly, we can learn to weather the storms in our lives by focussing our mind on the reserve of strength and peace from deep within us.


Yoga For Balance - Vrksasana (Tree Pose)
  1. Stand up on your feet ground to the floor.
  2. Tuck the tailbone down towards the earth and pelvis towards the body like an extension through the spine.
  3. Roll the shoulder back and drop back towards the hips.
  4. Focus on the breath.
  5. Shift all the body weight to left leg and lift the right bending the knee and place the foot on the crook of the left inner thigh (or a little lower to the crook).
  6. Join the palms in namaste position and place them on the waist.
  7. Set the gaze at a point and focus on the breath. Gradually increase to 10 breaths.
  8. Repeat the same on the other side.


Improves balance, stability and concentration.

Garudasana (Eagle Pose):

The garudasana, eagle pose is also a standing yoga pose on a single leg which on regular practice gives you balance.

Garudasana Steps:

Yoga For Balance - Garudasana (Eagle Pose)
  1. Stand up on your feet ground to the floor.
  2. Tuck the tailbone down towards the earth and pelvis towards the body like an extension through the spine.
  3. Roll the shoulder back and drop back towards the hips.
  4. Focus on the breath.
  5. Inhale; bend the knees, sinking the hips little down, exhale; bend the elbows and place them on the hips.
  6. Inhale; lift the right foot and cross over on to the left leg shifting the body weight to the left leg. Hook the right foot around the left calf touching the toes to the calf.
  7. Then lift the arms and cross the right elbow over the left elbow. Hook the elbows and move down towards the chest. Open the palms and join together.
  8. Keep your eyes fixed at a point and hold the pose counting breaths for as much time possible. Gradually increase to 10 breaths.
  9. Repeat the same on the other side.


Improves focus, strength, balance and concentration.

Vasisthasana (Side Plank Pose):

Vasisthasana is completely arm balancing pose. On regular practice, you can improve your balance and increases the strength of the body.

Yoga for Balance (Side Plank Pose)

Vasisthasana Steps:

  1. Start with a full plank.
  2. Slowly shift your weight to the left side, raising the right hand along with torso.
  3. Make sure you are in line from head to toe.
  4. Keep your shoulder blades strong and draw your lower back along with glutes inward direction.
  5. After that, set your eyes in forwarding direction and keep your head neutral (or you may turn your head to gazing at your thumb).
  6. Hold the pose 30-sec breathing normally. You can extend the time it depends on your capacity.

Body Balance Exercises:

Staying active is a great lifestyle choice, no doubt. Alongside, nurturing body awareness (recognising and spotting individual imbalances and posture deviations), incorporating active balance building and practising corrective movements are essential.

Some exercises that you can do anytime, anywhere, and that are aimed at improving your balance and lower body strength are: 

  • Standing on one foot
  • Walking heel to toe
  • Balance walk
  • Back leg raises
  • Side leg raises.


Which yoga is best for balance?

Power yoga is one of the most athletic forms of yoga. Based on the sequence of poses in Ashtanga yoga, power yoga builds upper-body strength and helps make you more flexible and balanced.

What yoga poses focus on balance?

The dancer pose strengthens the legs, arms, and core. It builds balance, focus, coordination, trust, and grace. The pose also provides a tremendous stretch through the quads, abdomen, shoulders, hip flexors, and arms while holding the extended leg.

Which asana improves balance and coordination?

Stand erect with your feet apart and keep your back straight. Look straight ahead and keep you gaze fixed at a point. Inhaling raise your arms up and simultaneously raise your heels balancing the weight of your body on your toes.

Does yoga help with strength?

Yes. It takes a lot of strength to hold your body in a balanced pose. Regular practice will strengthen the muscles of your arms, back, legs, and core. … Although yoga will give you a full-body workout, it won’t put any impact on your joints.

Is yoga good for core strength?

Yoga is a very good tool to access for improving the strength in your abs and back. You may think of yoga classes as slow and meditative or involving fluid movements from pose to pose.

How long does it take to build strength in yoga?

It usually takes about 16 workouts for the real strength adaptations to kick in. This coincides with the eight-week period that’s a typical minimum length of time for studies that examine gains in muscular size, strength or endurance.

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