Standing Poses to Aid Balance
Complete the following Yoga Actions while in each pose.
YOGA ACTIONS: to aid Balance
1. 4 corners of feet (big & little toe mounds & inner & outer heels) firm into mat. SPREAD toes apart.
2. 4 corners of hands (bases of index & baby fingers and bases of thumb & outer palm) firm into chair seat or mat. SPREAD fingers apart.
1. SALAMBA (SUPPORTED) KURMASANA
1. Slide buttocks to back of chair seat.
2. Inner heels outside front chair legs.
3. EXHALE & bend forward reaching hands for back rung or floor
Stay for 10 complete Breaths.
(1 breath = 1 inhale + 1 exhale)
2. SALAMBA ARDHA UTTANASANA
1. Place block or thick book between upper thighs. Firm upper thighs into block.
2. EXHALE bending forward at hip crease (top of legs NOT waist) & reach hands to chair seat.
3. Arms & legs are straight.
10 deep, even Breaths
3. SALAMBA PLANK
1. Chair at wall with sticky mat on chair seat.
2. Firm 4 corners of hands into chair seat, EXHALE, and step legs back into Plank.
3. Extend tailbone down to heels while heels release in direction of floor. Crown moves toward wall.
5-10 deep, even Breaths
4. SALAMBA ARDHA PARSVOTTANASANA
1. Stand with back to wall, and place R (right) heel into wall. R toes turn out slightly.
2. Step L foot 2 ½ to 3 feet forward, and with hands on hips fold forward into Ardha (half) Parsvottanasana.
3. Base of fingers rest on chair back; straight arms.
10-15 Breaths
Repeat other side
5. SALAMBA UTTHITA TRIKONASANA
1. Place chair on L side of body; seat facing mat.
2. R baby-toe side of heel into wall. Step L foot to Trikonasana distance (3 ½ to 4 feet apart).
3. INHALE arms to T position, EXHALE L foot to 90 degrees by lifting L toes and rolling on L heel.
4. On next EXHALE, extend L side body in direction of L foot releasing L hand to chair seat.
5. INHALE R hand to ceiling.
5 to 10 Breaths
Move chair to R side; repeat on this side
6. SALAMBA PARIVRTTA TRIKONASANA
1. Place chair on L side; seat facing mat.
2. R baby-toe side of heel into wall. Step L foot 2 ½ to 3 feet forward.
3. L hand on sacrum or L hip, INHALE R arm to ceiling. On EXHALE, begin to twist breast bone to L, folding forward and descending R hand to chair seat.
4. If space permits, lift L arm to T-align with R arm.
5-10 Breaths
7. SALAMBA VIRABHADRASANA I
1. Return chair to L side.
2. Press into R heel at wall to keep R leg firm and straight while completely resting L upper leg/femur on chair seat.
3. L knee aligns directly over L ankle. Complete the yoga actions.
5 to 10 breaths
4. INHALE and lift arms, breast bone and chin to ceiling.
5 to 10 breaths
Repeat other side
8. SALAMBA PURVOTTANASANA
1. Place chair into wall, and sit on front edge of chair with fingers of both hands pointing toward buttocks.
2. Straighten legs, INHALE and press base of fingers into chair seat and heels into floor. EXHALE and lift pelvis off chair.
3. Feet can flex back toward shins or extend down toward floor.
2 to 3 REPS of 5 Breaths each
9. SALAMBA UPAVISTHA KONASANA
1. Sit UPRIGHT on mat in Upavistha Konasana; toes point to ceiling. Let thigh bones drop toward/into mat.
15 to 20 Breaths
2. Place blanket on chair seat, and on EXHALE, release forehead to front edge of chair. Arms rest on chair seat.
Complete yoga actions.
20 to 30 Breaths
10. KAIUT VIPARITA KARANI
1. heels (not Achilles) rest on blanketed chair back
2. head on bolster or block
OR head on floor
3. palms face ceiling, close eyes, and release all tension into mat
4. Stay for 5 to 10 minutes to end your practice or end in CHAIR SAVASANA.
