Basic balancing asanas for beginners
Build strength and set the foundation for your safe yoga practice with these three basic balancing asanas every day.
1. Vrikshasana (Tree pose)
Stand in Tadasana
Bend the left leg and place the left foot on the right inner thigh.
If it is difficult to place on the inner thigh, keep it below the knee.
While inhaling, stretch the hands from the sides and join the palms over the head.
Gaze at a point in front and breathe normally in the final posture.
Exhale and bring the hands and the leg down and come to tadasana.
Repeat on the other side.
Benefits:
Improves focus and builds concentration.
Strengthens legs, back and shoulder muscles.
Relieves stiffness of shoulders.
2. Veerbhadrasana – 3 (Warrior pose 3)
Stand in tadasana
Right foot one step back, inhale and stretch the hands up while joining the palms.
Exhale and bend forward, lifting the right leg up to the hands. Torso and leg are in one straight line.
Gaze at a point on the mat for better balance.
Hold the posture while breathing normally. Inhale, slowly come back to the center.
Repeat on the other side.
Benefits:
Tones and strengthens knees, thighs, ankles, shoulders and muscles of the back.
Relieves stiffness in the neck, shoulder and back.
Reduces stubborn fat from the hips.
Enhances blood circulation in the body.
Builds stamina and develops a sense of balance and coordination.
3. Natarajasana (Dancer’s pose)
Stand in tadasana
Fold the left leg backward and hold the left ankle with the left hand. Inhales, stretch the right hand in chin mudra over the head.
While exhaling, slightly lean forward and stretch the left leg upward.
Gaze at a point while holding the posture, and breathe normally.
Inhale and come back to the center. Exhale and release the left leg and right hand.
Repeat on the other side.
Benefits:
Improves focus and builds concentration.
Strengthens back, shoulders, arms, hips and legs.
Stretches the thighs, groin and abdominal organs.
Improves digestion and posture.
Listen to your body and be mindful while practicing these asanas. Consult a medical professional if you feel uneasy.
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