I have had several students ask about how they can improve their balance. Balance is one of the areas that we have to keep working on as we age. Balancing takes place in the mind as well as in the body. It is not just a physical practice but a mental one as well. If you have spent any time around a toddler who has recently learned to walk— it is just incredible to watch them work every day, all day to understand what it means to stand on their feet, to walk, to run, to move. My niece just started walking. She is so incredibly cute as she meanders about the living room. You can see her enthusiasm as she wants to run towards her parents, but she doesn’t have the full body control or balance quite right yet to make it there or to make it without falling. It is incredible to see her practicing every single day. Just like a toddler, throughout our lives as our body changes, adjusts to injuries, adjusts to mental changes, we have to constantly be reassessing our balance and stability. By consciously practicing balancing poses on a daily basis we not only improve our physical practice of balance but also improve our mental processing.
Here are 4 ways that balancing poses challenge our mental processing:
The Combination of Physical Practice and Mental Processing
Proprioception: This is your body’s ability to sense its position in space. Practicing balance improves proprioception, which relies on both physical practice (muscle memory and strength) and mental processing (awareness and adjustment).
Visual and Vestibular Systems: Your sense of balance is influenced by your visual system (what you see) and your vestibular system (inner ear balance mechanisms). Balancing poses train these systems to work together, enhancing your overall equilibrium.
Cognitive Engagement: Balancing requires your brain to process information from various sources (muscles, joints, eyes, inner ear) and make quick adjustments. This cognitive engagement helps improve your brain’s ability to process information efficiently.
Mindfulness and Breath Control: Maintaining balance often involves focusing on a single point (drishti) and controlling your breath. This mindfulness practice helps calm the mind and reduces stress, making it easier to maintain physical balance.
By integrating these elements, balance in yoga becomes a holistic practice that enhances both physical and mental well-being. It’s a beautiful reminder of how interconnected our bodies and minds truly are.
Here are the steps for a classic one-leg balance pose, called:
Tree Pose (Vrksasana):
Start in Mountain Pose (Tadasana):
Stand tall with your feet together, arms at your sides.
Distribute your weight evenly across both feet.
Shift Your Weight:
Slowly shift your weight onto your right foot.
Keep your right leg strong and engaged.
Lift Your Left Foot:
Bend your left knee and bring the sole of your left foot to your inner right thigh.
If this is challenging, you can place your foot on your calf or ankle, but avoid placing it directly on your knee.
Find Your Balance:
Press your left foot into your right thigh and your right thigh back into your foot.
Engage your core and find a focal point (drishti) to help maintain your balance.
Position Your Arms:
Bring your hands to your heart center in a prayer position (Anjali Mudra).
Alternatively, you can extend your arms overhead, with palms facing each other or touching.
Hold the Pose:
Breathe deeply and hold the pose for 30 seconds to 1 minute.
Focus on maintaining your balance and keeping your breath steady.
Release:
Slowly lower your left foot back to the ground.
Return to Mountain Pose and repeat on the other side.
Remember to stay patient with yourself, especially if you’re new to balancing poses. It’s all about practice and finding your center.
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