Feeling off-balance? Practice these 3 yoga asanas to ‘enhance body awareness’

"The combination of poses, breathing techniques and mindfulness in yoga enhances body awareness and coordination, allowing one to find stability in both static and dynamic movements," said Aashka Goradia Goble, yoga expert and co-founder, Renee Cosmetics.

Yoga plays a vital role in strengthening and stretching muscles which are essential for balance. (Source: Freepik)

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Maintaining balance in your everyday life is crucial for carrying out daily movements with ease, whether it’s walking, jumping, or any physical activity without the risk of falling. One effective way to enhance these skills is through the practice of yoga, which can significantly contribute to improving your overall mobility and coordination. Yoga plays a vital role in strengthening and stretching muscles which are essential for balance.

“The combination of poses, breathing techniques and mindfulness in yoga enhances body awareness and coordination, allowing one to find stability in both static and dynamic movements, Aashka Goradia Goble, yoga expert and co-founder, Renee Cosmetics told indianexpress.com.

According to Aashka, yoga not only improves physical balance but also boosts confidence in various activities, both on and off the mat. “It also teaches us to be present and mindful of our body’s alignment,” she added.

Adding to this, Neeraj Pandey, Senior Yoga Coach, Fitelo said, “It is important to understand that word ‘Yoga’ is derived from the Sanskrit word ‘Yuj’, which means to unite or to yoke. This translates to the essence of yoga, which is focused on unifying individual and universal consciousness to create the perfect balance and harmony between mind (mental) and body (physical). Physically, yoga is known to help improve cardiovascular fitness, enhance posture and even recover from physical injuries in some cases. On the other side, poses, breathing and meditation, which are at the core of yoga promote mental health, enhance concentration, increase patience with your body and mind, and reduce stress and anxiety.”

Varun Duggirala, along with Anshuka Parwani – a celebrity yoga instructor, took to Instagram to share three yoga asanas that enhance balance in life. “Feeling off balance? I often struggle with trying to find balance in life and I’ve found that finding balance physically aids the mind in so many ways,” he wrote in the caption.

Take a look.

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A post shared by Varun Duggirala (@varunduggi)

Vrikshasana

Vrikshasana is the combination of two Sanskrit words–Vriksha and Asana, which mean tree and posture respectively. As the name suggests, this posture replicates the graceful, steady stance of a tree.

Explaining the benefits of the same, Aashka said, “Vrikshasana helps to improve balance, stability and concentration. It strengthens the legs, ankles and core muscles. This pose also stretches the hips, inner thighs and chest, and promotes a sense of grounding and calmness.”

Steps:

*Maintain a straight physique with your feet together and your arms at your sides.
*Shift your weight onto your left foot and bend your right knee, bringing the sole of your right foot to the inner left thigh or calf (avoid placing it directly on the knee).
*Find your balance and press the sole of your foot into the thigh or calf.
*Bring your hands to a prayer position at the centre of your chest or extend them overhead.
*Fix your gaze on a stable point in front of you and breathe deeply.
*Hold the pose for 30 seconds to 1 minute, then release and repeat on the other side.

However, Aashka noted that people with high blood pressure or migraine headaches should avoid raising their arms overhead in this pose. “Moreover, those with ankle or knee injuries should avoid placing the foot on the injured side against the inner thigh and instead place it lower on the calf or use a wall for support,” she informed.

Eka Pada Utkatasana

Also known as One-Legged Chair Pose, Eka Pada Utkatasana is a standing yoga asana. “It strengthens the legs, core, and back muscles, and improves balance, stability, and posture. This pose also enhances focus, concentration and endurance,” said Aashka.

Steps:

*Start in a standing position with your feet hip-width apart.
*Bend your knees and drop your hips as if you were sitting in a chair.
*Extend your arms forward at shoulder height or bring your hands to a prayer position.
*Transfer your weight to your left foot while lifting your right foot off the ground.
*Straighten your right leg in front of you, keeping it parallel to the floor.
*Engage your core and find your balance.
*Hold the posture for 30 seconds to 1 minute before switching sides.

The yoga expert said that individuals with knee or hip injuries should avoid this pose, while pregnant women or individuals with low blood pressure should exercise caution while practising this asana.

Natarajasana

Natarajasana improves balance, flexibility and strength in the legs, ankles and core. (Source: Freepik)

Natarajasana comprises three root terms that signify posture. “Nata” refers to “dancer”, “raja” is “king” or “lord” and “asana” means “pose”.

According to Aashka, this asana improves balance, flexibility, and strength in the legs, ankles, and core. It opens the shoulders and chest, stretches the thighs, and enhances concentration and body awareness.

Steps:

*Begin by standing with your feet together and your arms by your sides.
*Shift your weight onto your left foot and lift your right heel toward your buttocks.
*With your right hand, reach back and grab the inside of your right foot or ankle.
*Extend your left arm forward at shoulder height for balance.
*Keep your chest lifted and start to kick your right foot into your hand, pressing your foot away from your buttocks.
*Gently lean forward, extending your right leg behind you while keeping your torso and left leg parallel to the ground.
*Hold the posture for 30 to 1 minute before switching sides.

Aashka noted that individuals with lower back or shoulder injuries should be cautious while practising Natarajasana. “People with high blood pressure or those prone to dizziness should avoid this pose or perform it with the support of a wall or chair,” she added.

ALSO READ | Yoga’s still postures give you happy hormones, manage chronic stress

Concluding, she said, “It’s always recommended to practice yoga under the guidance of a qualified yoga teacher, especially if you are a beginner or have any pre-existing medical conditions or injuries. Keep in mind that consistency and regular practice are key to experiencing the full benefits of yoga. Enjoy your yoga journey and listen to your body as you explore these asanas!”