Top 5 Yoga Poses for Stability


How do you define stability?

Our body is able to move and maintain the posture and help support the joints during the movements. When we say yoga, most people think of only flexibility. However, there is a lot more to yoga than flexibility. Stability is an essential factor for health. A lot of is defined by our joints. If we only emphasize flexibility, then we are compromising on our stability. We see a lot of asanas – super backbends and awesome splits. In our yoga practice, stability plays an important role that ultimately enhances flexibility.

Let’s take the example that your body is a car. You have the strongest and a very powerful engine, and an excellent horsepower. But if your car does not have auxiliary elements to support the horsepower, you will not be able to enjoy the car.

Our body works in the same way enhancing and developing our core factors. For mobility, stability, and flexibility.

5 Yoga poses that answer your stability needs.

The following poses work on different parts of the body. It helps in building stability and mobility in our postural control.

1. Plank Pose (Phalakasana): Plank pose builds strength and stability in the full body.

Plank Variation
  • Start in Downward Facing Dog (Adho Mukha Svanasana). Spread your fingers wide apart on the mat.
  • Align your shoulders over your wrists. Create a beautiful long line in your body from the crown of your head down through your heels.
  • Press your heels toward the back of your mat and squeeze your legs engaging toward the midline of your body.
  • Engage your navel in toward your spine and up toward your ribcage.
  • Hugging your upper arm towards your shoulder blades and balancing your shoulder girdles
  • Gaze down toward the earth and lengthen the back of your neck so that your head stays in line with the rest of your spine.
  • Pause and hold here for a few long, deep breaths.
  • Relax in Childs pose also called Bālāsana.

2. Side Plank Pose (Vasisthasana):

Side Plank Pose challenges your shoulder, core, and back muscles even more than Plank.

  • Start in activated Plank Pose.
  • Begin by lying on the right side of your body.
  • Extend the legs from the hips swaying up from the mat.
  • Stacking your feet together.
  • Pour your weight into your right hand. Rollover to the pinky toe side of your right foot and the big toe side of your left foot.
  • Spin your chest and torso to face toward the left side of your mat and sweep your left arm toward the sky.
  • Root down into your right hand and plug your upper arm bone into your shoulder socket.
  • If you feel stable, you may wish to stack your left foot over your right.
  • Balance your body and breath for a few deep breaths and switch sides
  • Relax in Childs Pose in Sanskrit the pose is Bālāsana.

3. High Crescent Lunge Pose (Anjaneyasana):

This posture builds strength in the legs and core and helps establish balance.

  • Start in Mountain Pose. (Tadasana).
  • Lift your right leg in front of the mat and bend to a 90-degree bend (Or to your comfort level). Keep left leg parallel to the right foot.
  • Ground your whole feet from the big toe to the pinky toe and heel to the ground.
  • Balance your feet to the ground and lift your torso up and sweep your arms to the sky.
  • Lengthen up your tail bone to the ground. Elongating your spine, lifting up the crown of your head towards the sky.
  • Balance here for a few deep breaths and switch sides.
  • Relax in Vajrasana (Sanskrit) also called Thunderbolt pose.

4 Warrior III Pose (Virabhadrasana III): My favorite pose of balance as it’s a challenge for my legs and core. It keeps one fit and helps in balance.

  • .Start in a balance High Crescent Lunge Pose with your right leg forward.
  • . Place your hands on the hips. Activate the core as you lean forward to hover in front of your right foot and right thing.
  • Ground firm to your right leg leaning forwards with your weight. Lift your left leg off the ground. Square your hips to a comfortable hip level.
  • Keeping your balance, stay here for a few breaths. You can use a chair/ wall as a prop.
  • When you find your balance lift your arms in front of you. Stay here for a few long breaths.
  • Kick the left leg back to the ground and change sides.
  • Relax in the child pose also called Bālāsana (Sanskrit)
  • 5 Boat Pose (Navasana):
  • An awesome pose to build core and leg strength.
  • Start with a seated pose with your knees bent and feet on the ground.
  • Hold the back of your knees with your hands
  • Place a block between your thighs rotating your thigh muscles inwards.
  • Straighten your legs one at a time or both together.
  • Lift your spine up, reaching the crown of your head up to the sky, and press the tail bone down to the earth.
  • Keep activating your core, shins parallel to the earth, and flexing your feet.
  • Hold here for a few deep breaths.
  • Use a block between your thighs to challenge the Navasana pose. Thighs will roll in to hug the block. Activating the muscles to work harder.
  • Place your feet back to the earth. Hug your knees to the chest.
  • Lengthen up your back and relax.
  • Relax in Savasana (Sanskrit) or corpse pose.

Affirmation- I have a healthy body, tranquil mind and a vibrant soul.