Balance involves not only the body’s ability to find its ever-changing place in the world viz. gravity, but also equanimity of mind – and the physical and psychological components of balance can both support and detract from each other. We need core, focus, and breath – the link between the physical and psychological -to achieve balance/equanimity, the magical place between effort and ease, in asana practice and in life. So, let’s practice!
Vrksasana | Tree pose
Draw energy up inside of standing leg.
Crescent lunge & Balanced Warrior I
Top photos: Remain on ball of back foot as you lower knee to hover just above floor. Bottom photos: draw heel down as for standing poses, then lift both heels up and arms reach out; back leg remains straight.
Utthita padanghustasana | Hand to big toe pose
Step into strap, straighten leg, and extend forward, to side, adding twist only if your balance is steady. Keep seat bones level at all times (uplifted leg’s sit bone tends to hike up).
Natrajasana variations | Dancer’s pose variations
Hold back foot from inside and keep knee moving back (not to side). Push front of hip of uplifted leg forward, draw abdominals in strongly.Keep elbows near ears, draw shoulder blades down. Push front of hip of uplifted leg forward, draw abdominals in strongly.
Balance requires three main ingredients: 1. a clear and focused mind, 2. tone in the core, and 3. breath.
During this week’s class, students brought up important aspects of balance, such as rooting through the tripod of the foot (the three arches – connections between the middle of the heel, and the spots on the bottom of the foot behind the big and little toes), and a gazing point or dristhi – indeed, these are vital for balancing, but they fall under the ingredients of “clear and focused mind.” Ultimately, all of these details fall away as one enters into that magical space where effort and ease balance each other (no pun intended!).
Onward with our practice – which really does make balancing easier.
Bound bird-dog pose: From hands and knees, stretch opposite leg and arm back and forward. Press ball of uplifted foot into imaginary back wall, lifting the leg from the inner thigh to straighten, and reach fingertips to imaginary front wall. Pad under your knees if they feel uncomfortable. If your balance allows, reach arm back, bend knee of uplifted leg, and hold foot with hand, creating a backbend. Tone in core and breath are vital.
“Cinch” your waist, lifting bellybutton to spine, and press top of ankle of bottom leg into ground. Keeping hips even is great practice for two-legged downward facing dog pose!
Thursday only, two-legged downward facing dog pose: From downward facing dog pose, lift one leg, keeping hips even. Slowly slide opposite hand lightly back along floor, then lift next to body.
Pressing arm down and forward on floor helps with balance, and even hips are vital.
Vrksasana/Tree pose: Stand with feet hip width apart, find a dristhi (gazing point), and grow roots through the tripod of the foot. Shift weight onto one leg, turn out other leg at hip, and place foot on inside of standing leg – anywhere along leg except with heel on inside of knee joint. Press foot and leg into each other. Arms extended to the side help with balance; raising the arms shifts the center of gravity, as does raising the gaze, providing more challenge. Breath and core are key!
If your balance allows, lift gaze up and peel your shoulders back into a backbend.
Standing thread-the-needle: Stand with feet hip width apart, bend knees over toes, shift weight into heels. Cross ankle of one leg over thigh just above knee of other leg. Press palms of hands together, and sit down deeper. If balance allows, lower torso so that triceps (just above elbows on back of upper arms) and shin of crossed leg press into each other; keep back extended (not rounded).
Be sure to bend standing leg knee and drop your seat. Two views of same poses (Left top and bottom, right top and bottom).
Ardha chandrasana/Half moon pose: Stand with one foot pointing forward, while other leg is behind, toes at 45 degree angle forward, heels lined up (preparation for triangle pose). Place block on pinky side of front foot, fingers holding it lightly. Come to ball of back foot, move block forward, slide back foot forward, then lift back leg, ensuring that it’s not swinging behind your back. Reach upper arm up to ceiling. If balance allows, turn head to look up at ceiling. If balance allows further, bend uplifted leg behind, and reach for foot with uplifted arm, binding into a beautiful backbend. When returning to standing, land back into starting position gracefully and lightly.
Keep hip of standing leg directly above foot.
As always, finish with savasana to help integrate all of this balancing into your very being. Happy practicing 🙂
