Hey there, Aerialists 🌟 Ready to find your balance to have better control over climbs ?

In this blog, we're diving into five essential yoga poses that will train your body to practice single leg balances more effortlessly. Balance isn't just about staying upright—it's your secret weapon in the aerial world, especially when learning how to climb silks.

When you're getting ready to climb up the silks, may it be a standard climb or a more dynamic one - you are required to shift your weight to one leg. Additionally you're standing on a mat which creates an unstable surface.

Let's delve into five essential balance yoga poses, and the multitude of benefits they bring to your practice.

1. Tree Pose (Vrksasana)

Props Used: Yoga mat (You can find a great selection here ! )

How to Get into Pose:

1. Start in Mountain Pose (Tadasana).
2. Shift your weight onto your left foot.
3. Place the sole of your right foot on the inner left thigh or calf (avoid the knee).
4. Find your balance and bring your hands to prayer position at your heart center or extend them overhead.

Benefits:

• Improves balance and coordination.
• Strengthens the legs, ankles, and core muscles.
• Enhances focus and concentration.
• Opens the hips and stretches the inner thighs.

Challenges:

• Finding stability on one leg.
• Keeping the hips level and avoiding the lean to one side.

Modifications:

• Place the foot against the ankle for support.
• Use a wall or chair for balance assistance.
• Keep toes of the lifted foot touching the mat for additional stability.

When this starts to feel easy, add a Foam Balance Pad to create an unease surface under supporting leg.

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2. Warrior III Pose (Virabhadrasana III)

Props Used: Yoga mat

How to Get into Pose:

1. Begin in Mountain Pose (Tadasana).
2. Shift your weight onto your right foot.
3. Hinge forward at the hips while lifting your left leg behind you.
4. Extend your arms forward, palms facing each other, and create a straight line from heel to head.

Benefits:

• Strengthens the legs, ankles, and core.
• Improves balance and stability.
• Stretches the hamstrings and calves.
• Enhances focus and mental clarity.

Challenges:

• Maintaining a straight line from head to heel.
• Finding stability to avoid wobble.

Modifications:

• Use a chair or wall for support.
• Bend the standing leg slightly.
• Keep hands on hips for balance.

3. Extended Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana)

Props Used: Yoga strap or belt (optional)

How to Get into Pose:

1. Begin in Mountain Pose (Tadasana).
2. Shift your weight onto your left foot.
3. Lift your right leg in front of you, holding the big toe with your right hand or using a strap around the sole of the foot.
4. Extend the leg forward while keeping the torso upright and shoulders relaxed.

Benefits:

• Improves balance and stability.
• Stretches the hamstrings and calves.
• Strengthens the ankles and legs.
• Enhances focus and concentration.

Challenges:

• Holding the lifted leg steady without shaking.
• Keeping the standing leg stable and grounded.

Modifications:

• Use a strap around the foot if unable to reach the toe.
• Keep a micro-bend in the standing leg.
• Use a wall or chair for support.

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4. Eagle Pose (Garudasana)

Props Used: None typically required, but blocks can assist with balance if needed.

How to Get into Pose:

1. Begin in Mountain Pose (Tadasana).
2. Bend your knees slightly, lift your left foot, and cross it over your right thigh.
3. Wrap your left foot around your right calf if possible.
4. Cross your left arm under your right arm and bend both elbows, bringing palms together.

Benefits:

• Improves balance and coordination.
• Stretches the shoulders and upper back.
• Strengthens the calves, ankles, and thighs.
• Enhances focus and concentration.

Challenges:

• Wrapping arms and legs without losing balance.
• Keeping the spine straight and shoulders relaxed.

Modifications:

• Keep toes of the lifted foot touching the mat for stability.
• Rest forearm on opposite upper arm if full wrap is challenging.
• Use a wall or chair for balance assistance.

5. Half Moon Pose (Ardha Chandrasana)

Props Used: Yoga block (optional)

How to Get into Pose:

1. Start in Warrior II Pose (Virabhadrasana II).
2. Shift your weight onto your front leg (right leg if starting on the right).
3. Extend your right hand forward and down, placing it on the mat or a block.
4. Lift your left leg parallel to the ground, stacking hips and shoulders.

Benefits:

• Improves balance and coordination.
• Strengthens the legs, ankles, and core.
• Stretches the hamstrings, groins, and hips.
• Enhances focus and concentration.

Challenges:

• Finding balance while supporting the body weight on one hand and foot.
• Keeping the standing leg strong and stable.

Modifications:

• Use a block under the hand for support and to decrease distance to the floor.
• Keep toes of the lifted foot touching the mat for stability.
• Use a wall or chair for balance assistance.

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Conclusion

Incorporating balance yoga poses into your practice offers a myriad of physical and mental benefits — it's all about finding stability, building strength, and boosting that laser-sharp focus. Start with these foundational poses, honoring your body's quirks and exploring tweaks as needed to support your journey. With a bit of consistency, you'll develop a connection to your body and mind through practice.

Xoxo,

Motion Virtues

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