Yoga poses for Beginner Balance and Stability

Yoga has long been established as a great practice to help manage stress, anxiety, and depression, as well as improve your flexibility, strength and balance (among many other things). It’s why I love it- so many benefits. A while back I described 3 of my favourite yoga poses for stability. Here are a few more that you can try at home to become more balanced physically (and yes hopefully mentally and emotionally too 😉), even if you are a complete beginner.

For all of the following postures, you can use a wall or stable piece of furniture for support if needed.

Utkatasana Chair

Stand with your feet hip width apart, hands can be by your sides or on your hips. Slowly bend your knees and sink your hips back and down (as if you were going to sit down on a chair). Keep your weight in your heels, and your legs parallel. Lengthen your tailbone down to keep a neutral lower back position (try not to arch). Sink down as far as you feel comfortable. If you like you can raise your arms up by your ears, or out in front. Hold for 3-5 breaths, then slowly return to standing. Repeat 3 times. 

You could do this pose on the edge of a chair if you wanted to. Try it and see how you go!

Anjaneyasana Crescent Lunge 

Start with feet hip width apart, hands by your side or on your hips. Take a big step back with one leg, balancing on the ball of this foot. Bend into your front knee, keeping your knee over your ankle. Keep your hips facing forwards. If you like you can raise your arms up overhead, or out to the sides. There is a slight back bend in the posture, but if that does not feel right for you, keep a slight bend in your back leg to maintain a more neutral lower back. Hold for 3-5 breaths, then return to standing, feet hip width apart. Repeat on the other side. Do 3 times each side.

You can also tap the back knee down for a more grounded version

Keep your back knee bent if you do not want to arch your back too much

Virabhadrasana II Warrior II

Start with your feet hip width apart, hands by your sides or on your hips. Take a big step back with your left foot. Turn your left foot inward so it is facing to the side, press into the outside edge of this foot. Slowly bend into your front knee, knee over ankle, pointed in the same direction as your foot (try to avoid it turning in). Keep your weight even between your front and back foot, and your shoulders over your hips, torso nice and tall. Your torso and pelvis will be facing to the side rather than towards your front leg. Tuck your tailbone under a little to minimise arching your back. If you like you can raise your arms up to the sides, reaching out with your finger tips. Roll your shoulders back and down. Turn to look over your right shoulder, if comfortable for your neck. Hold for 3-5 breaths. Return to standing, then repeat on the other side. If this is really wobbly, you can try having your back against a wall. Repeat 3 times each side.

Keep breathing slowly throughout each pose. 

As always, only do what feels right for your body, and feel free to modify things (or skip them completely) when you need to. No pressure here! Remember this information is general in nature, so please check in with your Physiotherapist for a 1-1 assessment if you have specific concerns.

Enjoy!