Need tips on balancing poses

Yoga Discussion General Yoga
#1

Hi all,

I just started a yoga practice (Bikram if you must know ;-)) and have been going about three times per week. I’m having a hard time performing a few of the balancing postures. The hardest is Standing Bow which has me wobbling all over my mat while trying to hold my back leg. I don’t know if being flat footed is causing this but I thought I would add that fact. This is an issue as when I’m struggling with this pose I lose a lot of energy which takes away from the rest of the practice. Any tips on getting better at this and the other balancing poses?
:confused:

#2

Practice,practice,practice…that is it. Keep eyes still looking at one still point will help, keeping your mind still helps a great deal…try spreading the toes not gripping with them.
and practice.

#3

Check weight distribution of standing foot. All 4 corners should be grounded. (especially the big and little toe) Lift thru the arch of standing foot. Often times this is the AHA moment for students who struggle with standing balances.

Some poses to help:

Virasana
Utkatasana with toes lifted

#4

Instead of going for the ‘complete’ pose, try holding the foot/ankle and leave the knee pointing downward so you can concentrate just on the balance element and/or flex the knee of the standing leg slightly to lower your centre of gravity…and try practising a one-footed balance off the mat e.g. when brushing your teeth, washing the dishes etc

#5

For this pose you may find the following thoughts useful, as you improve take the thoughts out, if none of this helps try someone else?s approach, trial and error:

Sense each side of the heel and ball of the foot distributing weight evenly, rooting from the ground up.

Engage bandhas properly.

Slight (smile); curling up of the outside edges of the lips, take the wrinkled forehead and clenched jaw out, no breaks or pauses in the even breath flow, through the nose.

Gaze rests on a drishti not focused yet eyes stationary i.e. not darting around.

Go into the pose slowly; come out slowly acclimating future stability.

Mindfully observe the center of gravity and follow the change during the tilt.

Balancing poses give the opportunity to not take ourselves too seriously and laugh, take advantage.

#6

Hi there,
I am not a yoga instructor nor an expert on bikram, just a student like you so I can only offer you my humble advice. In the bikram method, they verbalized now kick kick kick - this seems to be very helpful for me the constant tiny kicking of the back leg “off sets” the leaning forward. The minute my mind wanders and I stop kicking I fall out of this pose. Please keep in mind, although bikram is incorrectly marketed as a “beginners” anyone can do this class. I believe that people don’t keep in mind, how difficult it really is. 90 min coupled with heat alone is very difficult and dancer’s pose is a standing, balancing, backbend posture- not a beginners move- just my opinion and I come from a background of competitive gymnastics. But, please don’t give up practice is the key and the grounding thru the foot and gaze are very important as well. As, you back becomes more flexible with time this pose will become easier to achieve and balance in.

#7

Thanks everyone for the tips! I’ve seen an slight improvement and figure they will get better in time. I did notice that if I let myself go and “kick”, I did seem to hold the pose longer…go figure! As for Bikram, I tell most people that its not for everyone and there are lots of different styles to choose from. I just like the heat and the 26 poses. Just do one type of yoga that suits you.

#8

Doug,
I think you meant try the “type” of yoga not “one type” of yoga that’s right for you. Please, don’t limit yourself to bikram, there is so so much cool yoga out there that bikram does not cover in 26 poses - arm balances, Hand stands, head stands, flow, yin, baptist, acro yoga, ashtanga, anusara, iyengar … The list goes on and on. You owe it to yourself to explore them and if you love the heat there are studios that offer alternative classes to bikram in the heat. My home studio in Vegas offers 60 classes a week in the heat: baptist, flow, yin, a 60 & 90 min bikram style.
I do not endorse any one style over another and I travel the world for my job so I get to experience a new studio every week in a different cityand do all kinds of yoga. (I am with you though, I luv the heat :)) So have fun and explore all that yoga has to offer.