Balance disorders may be caused by problems with the inner ear, poor circulation, injuries, or poor coordination and muscle tone. Problems with balance can also develop as we age or when taking certain medications. Check with your medical doctor if you suffer from recurring imbalance or vertigo. Additional plain yoga postures may help strengthen muscles and improve balance generally.
Mountain Pose
Tadasana, also known as mountain pose, is a fundamental yoga posture to build strength in the legs and improve balance. According to the Yoga Journal, it also helps improve posture, strengthens thighs, knees, and ankles, and firm abdominal and buttock muscles. To do mountain pose, stand tall with the legs and feet together, knees slightly bent. Inhale and raise the arms overhead, then exhale and press the palms together over the heart.
Tree Pose
Vrksasana, or tree pose, helps to stretch the spine and legs while strengthening the thighs, calves and ankles. It is also believed to relieve sciatica and improve ones sense of balance. To perform tree pose, begin in mountain pose. Bend one leg, open the knee out to the side and bring the foot up to either the inner calf or thigh. Place the arms either on the hips or out to the sides for balance. Repeat on the opposite side.
Warrior Pose
Virabhadrasana, or warrior pose, is a powerful pose which helps strengthen both the upper and lower body. There are two variations. In warrior I, stand in tadasana. Step the right foot forward, the left one back. Raise the arms overhead and bend the right knee. In warrior II, begin in a wide stance. Turn the right toe out, and raise the arms parallel to the floor. Bend the right knee and look over the right hand. Repeat each pose for the left leg.
Triangle Pose
Like the warrior poses, triangle pose helps to strengthen both the upper and lower body, while stretching the legs, back and shoulders. It is used therapeutically to help relieve stress and backaches. From mountain pose, step forward with the right foot, back with the left. Raise the arms parallel with the floor. Reach for the leg or floor with the right hand while extending the left up in the air. Repeat with the left leg.
Lord of the Dance Pose
Natarajasana, or Lord of the dance pose, requires great balance to perform. It can be modified by using a chair or wall for support. Its main purpose is to increase balance. It helps to strengthen the legs, back and shoulders. Begin in mountain pose. Bend the right knee raising the foot up, then grab the foot with the right hand and pull it upward while reaching forward or up with the left hand. Hold as long as possible and repeat on the left leg.
Boat Pose
Navasana, or boat pose is a floor exercise that helps to build balance and strengthen core muscles. It is used therapeutically to strengthen the abdomen, hips and spine. Begin on the floor sitting up straight with the knees bent. Raise the feet off the floor and try to straighten the legs. Reach forward with the hands and hold as long as possible. Repeat two or three times.
Head Stand
Inversion poses help to improve balance by strengthening core muscles. Sirsasana, or headstand, is used to reverse the effects of aging by stimulating the pituitary and pineal glands. It also helps to strengthen the arms, legs, spine and tone the internal organs. Begin kneeling on the floor. Interlace the fingers and rest the forearms on the ground for support. Place the crown of the head in the hands and straighten the legs with the feet on the floor. While bending the knees, slowly raise one leg at a time up toward the ceiling. This can also be practiced near a wall for support.
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