Balancing poses require one to be present, clear, and breathing well. Without these elements, even the most simple balancing poses will be difficult to practice. Perhaps, that is why we often use the phrase, “knocked off balance” when something unexpected happens – we are “hijacked” by thoughts, may feel muddled, and are unlikely to be breathing fully.
The best way to begin standing balancing poses is to stand in tadasana/mountain pose with eyes closed, feet hip width apart, engaging moola bandha and ujjaiy breath. Imagine growing tap roots into the earth through your feet – at the heel, and on the ball of the foot behind the big and little toe. These tools help us become present in the moment and aware of how we are negotiating with gravity in each breath. From this foundational position, one can begin to move mindfully into a balancing asana.
Virabhadrasana III/Warrior III pose
We can transition into this pose from tadasana/mountain pose by stepping back into a lunge, or from adho mukha svanasana/doward facing dog pose by stepping forward into a lunge. Move the hands ahead of the front foot and place them onto blocks. Shift the weight onto the front leg, careful to keep the knee aligned over the toes (see photos below).
Using a good exhale and engaging your core, lift the back leg up towards the ceiling until the foot is as high as your hips. Keep the hips even (the hip of the uplifted leg tends to hike up higher), core engaged, back straight, and uplifted leg very energized, as though you are pushing on a wall behind you with the ball of the foot. If you wish to go further, take the hands onto the hips while the rest of the body remains in the same position.
The full asana is expressed when the arms are stretched forward by the ears.
To exit the pose, step back to tadasana/mountain pose.
Natrajasana/Dancer’s pose (variation)
There are a few different variations of dancer’s pose. The one below will prepare you well for exploring other variations.
From tadasana/mountain pose, bend one leg, heel towards buttock, and catch the foot from the inside with your hand. The upper arm should be externally rotated to allow for greater spinal extension and opening of the chest and heart center. Lift the other arm by the ear towards the ceiling. I like to press my thumb and index fingers together (a hand gesture sometimes referred to as Guyan Mudra), as this mudra helps me feel present and in balance.
If you feel comfortable and balanced here, you can begin to move your chest forward and down, while your bent leg pushes back into the hand and up towards the ceiling. Be careful to engage the abdominal muscles strongly here, so that the lower back does not bend excessively; rather, try to bring extension into the mid- to upper-spine. Keep the hips even and breathe!
To exit, return to upright position, and stand in tadasana/mountain pose.
May you balance your way to clarity!