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Standing Balances Sequence

A Sequence of Balancing Poses

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Updated January 27, 2014

Standing balances are difficult because they require leg strength and upper body flexibility in addition to the ability to balance on one leg. This sequence offers a real challenge as you move from pose to pose while keeping the lifted leg off the floor the entire time. Your standing leg may feel shaky as you build strength. Balancing poses also require core strength, so you will also be working the abdominals with the series.

1. Awkward Chair - Utkatasana

© Barry Stone
Begin in utkatasana, with both legs bent at the knee.

2. Eagle Pose - Garudasana

© Barry Stone
Bring your weight into your right leg as you lift the left foot off the floor. Keeping the right knee bent, wrap the left thigh over the right, and bring your left foot to hook around behind the right calf. When you feel stable, incorporate your arms into the pose by wrapping the right arm over the left and bringing the palms to touch. Hold here for up to five breaths.

3. Tree Pose - Vrksasana

© Barry Stone
Unwrap your arms and bring them overhead. Unwrap your left leg as you straighten the right leg. Bring the sole of your left foot to your inner-right thigh. (Try to do this without using your hands.) Bring your hands into anjali mudra. Hold here up to five breaths.

4. King Dancer Pose - Natarajasana

© Barry Stone
Remove the sole of your left foot from your inner-right thigh, and bring the left knee parallel to the right knee while keeping the left leg bent and the foot off the floor. Hold the inside of your left foot with your left hand as you raise the left knee and right arm up. Hold up to five breaths.

5. Warrior III - Virabhadrasana III

© Barry Stone
Bring both hands to you hips. Straighten your left leg as you stretch it back behind you. Square your hips to the floor, bringing your lifted left leg and torso parallel to the ground. You can keep your hands on your hips or choose another arm variation. Hold up to five breaths.

6. Standing Split - Urdhva Prasarita Eka Padasana

© Barry Stone
Bring both hands the the floor and forward bend over your right leg, lifting the left leg high. Keep the hips squared to the floor for five breaths. You can play with your balance during this time moving your hands closer to your right foot and bringing one or both hands to the right ankle. After the fifth breath, open the hips, stacking the left over the right.

7. Half Moon Pose - Ardha Chandrasana

Ardha Chandrasana
© Barry Stone
Your hips are already in a stacked position from the previous pose. Lift the left hand from the floor and bring it straight up toward the ceiling. Let your gaze following your hand as you turn head to face upward as well. Flex the left foot strongly. Hold up to five breaths.

8. Sugarcane Pose - Ardha Chandra Chapasana

Sugarcane Pose - Ardha Chandra Chapasana
© Barry Stone
Bend the left knee and reach the left hand back to hold the top of your left foot. Press the fott into the hand and the hand into the foot, coming into a back bend. Keep the gaze upwards. Hold up to five breaths.

9. Revolved Half Moon Pose - Parivrtta Ardha Chandrasana

© Barry Stone
Bring the left hand down to the floor, under the left shoulder. Square off the hips to the floor. Bring your right hand to your waist. Open your right shoulder toward the ceiling, straightening the right arm up when you are ready. Hold up to five breaths.

10. Forward Bend - Uttanasana

© Barry Stone
Finally, let your left foot come down to the floor next to your right. Fold over your legs, and take a rest. When you are ready, repeat the sequence standing on your left leg this time.
Related Video
Yoga Standing Pose Sequence
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