Balancing on one leg can be tricky. Especially if we rarely practice it, do little exercise, or after an injury. In yoga, there are some poses that are on one leg that can improve your balance.
Especially in the beginning, it is worth practicing with a wall to approach balance. Once you feel the balance, be sure to move away from the wall - otherwise you'll make yourself dependent on it.
Tree Pose (Vrksasana):
This classic balancing pose strengthens the legs and core while improving focus and concentration. Stand tall, shift your weight onto one foot, and place the sole of the other foot on your inner thigh or calf (avoid placing it on the knee). Bring your hands to your heart center in prayer position or reach them overhead like branches of a tree.
Half Moon Pose (Ardha Chandrasana):
Half Moon Pose challenges balance and strengthens the legs, ankles, and core. From a standing position, extend one leg behind you while reaching one hand to the floor or a block. The other hand reaches toward the sky, creating a straight line from fingertips to toes.
Warrior III (Virabhadrasana III):
Warrior III is a powerful balancing pose that targets the hamstrings, glutes, and core. From a standing position, hinge forward at the hips, extending one leg behind you and reaching your arms forward. Create a straight line from your extended heel to the crown of your head.
Eagle Pose (Garudasana):
This pose challenges your balance and also helps open the shoulders and hips. Cross one thigh over the other and wrap the opposite foot around your standing leg calf. Cross your arms in front of you, bringing the opposite elbow over or under the other arm.
Dancer's Pose (Natarajasana):
Dancer's Pose improves balance and flexibility while opening the chest and shoulders. Stand on one foot and reach the opposite arm forward as you bend your knee and hold the same-side ankle or foot behind you.
Don’t forget to warm up specifically for each pose!
