5 yoga exercises to improve balance

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

For many runners, yoga is an integral part of their workout routine. It makes us more flexible, calm, balanced, relieves fatigue, helps to strengthen ligaments and tendons, teaches us to breathe correctly and keep balance. All of the above is important not only for a healthy lifestyle in general, but also for running in particular. We continue to publish various sets of asanas, and today we have again a selection of exercises that will help you develop a sense of balance.

In general, doing balance exercises in a group is always fun.;)

Exercise number 1

This exercise will help you not only learn how to maintain balance, but also stretch the muscles and ligaments of the thigh. By the way, it is great as a cool down after a heavy load on the hips (squats or running).

To perform this exercise, stand up straight, stretch up on your toes (mountain pose, or Tadasana), then bend your right leg at the knee and place it over your left thigh so that the ankle is on your knee. In this case, the knee should be laid to the side, that is, the thigh should be open. Then slowly begin to squat with your arms folded at chest level in anjali mudra. Hold in the down position for 10 breaths and just as slowly return to tree pose in order to switch sides.

Exercise number 2

Another variation on the mountain pose. To do it, stretch out again in Tadasana, then bend your left leg at the knee and bring the heel as high as you can, placing it on the thigh of the right leg near the pelvis - you get a half-lotus standing. In order to prevent the leg from sliding, hold it with your left hand behind your back, by the sock. Hold in this position for 10 breaths, then slowly and carefully return to Tadasana again and repeat the exercise with the right leg.

Exercise number 3

This is a simpler exercise. To do this, stretch out on your toes, and then slowly begin to squat. In this case, the back should be flat, the spine is stretched as if you are being pulled up by the crown. The body should be tense, the legs should be on the toes. Hold this position for 10 breaths and return to Tadasana just as slowly. In the lower position, try not to stagger or lean forward.

Exercise number 4

Perform the exercise in the same way as in the third option, but in the lower position, fold your arms in front in greeting (anjali mudra) and put your right elbow behind the outside of the left knee. In this case, the palms of the hands, folded in greeting, should be tightly pressed against each other (you seem to be squeezing your hands). The back should be straight! Hold in this position for 10 breaths and, without rising, turn to the other side.

Exercise number 5

And the last variation of the third exercise for today is the skater pose. Start with a squat position. Gently stretch your right leg forward and try to reach the foot with your hands, grabbing it by the toe. Then, just as gently try to straighten, that is, the chest should not rest on the bent knee of the left leg. Hold this pose for 10 breaths and change your leg.

For the more advanced, we suggest trying this option: