Mayur Deshpande
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Types Of Exercise Balance Exercise

Balancing Exercises

1)Natrajasana ( Yoga Poses / Posture)

Stand upright with the feet slightly apart. Bend and raise the left knee so the thigh is horizontal, the foot pointing away from the body and slightly to the right of the right leg.
Bend the right knee slightly. Place the left arm across the body in line with the left thigh, with the palm and fingers facing down.
Bend the right elbow so that the right palm faces forwards and the forearm is vertical. The right elbow should be just behind the left wrist.
Practice gyana mudra with the right hand and gaze toward the horizon. This is the final position.

Breathing:

Breathe normally throughout the practice. Duration: Up to 3 times on each side, holding each time for as long as possible.

 


2)Variation I: Natarajasana (Lord Shiva's pose) - preparatory


Execution:

Stand with the feet together and focus on a fixed point at eye level. Bend the right knee and grasp the ankle with the right hand behind the body.
Keep both knees together and maintain the balance.Slowly raise and stretch the right leg backwards, as high as possible.
Make sure the right hip does not twist and the leg is raised directly behind the body.
Reach upward and forward with the left arm, bringing the tip of the index finger and thumb of the left hand together to form gyana mudra. Focus the gaze on the left hand.
This is the final position.Hold the position for as long as possible.Lower the left arm to the side. Lower the right leg, bringing the knees together. Release the right ankle and lower the foot to the floor. Lower the right arm to the side. Relax, then repeat with the left leg.

Breathing:
Breathe normally throughout the practice. Duration: Up to 3 times on each side, holding each time for as long as possible.

3)Variation 2: Natarajasana (Lord Shiva's pose) - full form

Execution -

This form of natarajasana is similar to the preparatory form except that the right big toe is held instead of the ankle. The elbow of the arm holding the big toe should point upward. This position of the hand and arm will allow the foot to be raised nearer to the back of the head. Advanced practitioners with flexible bodies may be able to touch the back of the head with the toes or to hold the toes with both hands.

Other details-

As for the dance form of this asana.

Practice note -

This full form of natarajasana should not be attempted until the preparatory form has been perfected.

4)Eka Padasana (one foot pose)

Execution:

1.Relax the body in the standing position with the feet together. Raise the arms directly above the head and interlock the fingers with the palms downward.
2.Bend forward slowly from the hips, keeping the trunk, head and arms in a straight line. Simultaneously raise the left leg straight back, keeping it in line with the trunk.
3.The body should pivot from the right hip joint. In the final position the left leg, trunk, head and arms are all in one straight, horizontal line. The right leg is straight and vertical. Focus the gaze on the hands.
4. Hold the final position for as long as possible and then slowly return to the starting position. Repeat the movement, raising the right leg back.

Breathing:

Inhale while raising the arms. Exhale while bending to assume the final position. Breathe normally in the final position. Inhale while returning to the upright position.
Exhale while lowering the arms. Contra-indications: People with high blood pressure should not do this asana.


5) Bakasana (crane pose)

Relax in the standing position with the feet together.Raise the arms in front of the body over the head.
Bend forward from the hips and grasp the toes of the right foot with both hands.
Slowly stretch the left leg behind, raising it as high as possible and bring the forehead towards the knees. Keep both legs straight.Lower the leg and return to the upright position. Change legs and repeat the practice.
Breathing: Inhale while raising the arms. Exhale while bending forward. Breathe normally in the final position. Inhale while returning to the upright position. Exhale, lowering the arms.


6)Niralamba Paschimottanasana (unsupported back stretching pose)

Execution:

Sit with the legs outstretched and the feet together. Bend the knees and bring them to the chest, keeping the feet flat on the floor. Place the arms outside the legs and grasp the soles of the feet.
Relax the whole body and focus on a fixed point in front at eye level. Lean backwards slightly onto the coccyx, lifting the feet off the floor.
Slowly raise the feet and straighten the knees. Balance on the buttocks.
Pulling the arms back, draw the knees towards the head. Relax the back as much as possible in the final position. Do not strain. Hold the position for as long as is comfortable.
Slowly bend the knees and lower the feet to the floor. Stretch the legs forward. Relax the whole body.

Breathimg -

Inhale in the sitting position. Retain the breath in while raising and lowering the legs and while balancing. Retain the breath, or breathe deeply and slowly if holding the pose for an extended period. Exhale after lowering the feet.

Contra-indications -

People suffering from slipped disc, sciatica, sactal infections, high blood pressure or heart disease should not practise this asana.


7)Ardha Baddha Padmottanasana

Execution:

The starting position.- Stand with the feet together. Focus the gaze on a fixed point at eye level. While balancing on the left leg, bend the right knee and place the foot as high as possible on the left thigh, in the half lotus position. Raise the arms above the head and interlock the fingers, palms down. The elbows should be straight. Relax and steady the whole body.
Slowly bend forward, keeping the arms straight. Bring the interlocked fingers down to the left foot or place the palms of the hands flat on the floor. Bring the forehead to the left knee.
Hold the final position for as long as is comfortable. Slowly raise the torso and arms to the starting position with the hands above the head. Lower the arms beside the body and release the right leg.
Relax in the standing position with both feet on the floor. Close the eyes. Repeat with the left leg.

Breathing:

Inhale in the starting position. Exhale while bending forward. Breathe normally in the final position. Inhale while returning to the starting position. Exhale, lowering the arms.
Contra-indications - People with sciatica, slipped disc, hernia, weak legs or high blood pressure should not practise this asana.


8)The Tree Pose (Vriksha-asana) Instruction

Execution

Stand straight with the feet together and the arms by your sides.
Bend the right leg at the knee, raise the right thigh and bring the sole of the right foot as high up the inside of the left thigh as possible.
Balancing on the left foot, raise both arms over the head keeping the elbows unbent and joining the palms together. Hold the posture while breathing gently through the nostrils for about 10 complete breaths.
Lower the arms and right leg and return to the tad-asana, standing position with feet together and arms at the sides. Pause for a few moments and repeat on the opposite leg.

Breathing - Normal throughout exercise.

9)Shwanasana / Ardha-naukasana

Execution:

From marjarasan position, inhale and lift the right leg up parallel to the floor.lift the head straight and concentrate on concentration of lower back muscles.
Slowly inhale and lift the left arm up parallel to the floor, reaching the fingers towards the front wall. Breathe and hold for 3-6 breaths.
To release: slowly exhale the left arm down, and then lower the knee down, back into table position.
Repeat on other side.
Place a folded blanket under the knees to protect them from pressure and stress.
Variation-reduce the distance between legs and arms in starting position to make this exercise more challenging.

Benefits:
It strengthen lower back muscles
It is useful in treating disturbed navel and relieves body stiffness and back pain.
It may help to improve digestion and relieves constipation.
Contraindications:
1.Hernia and Ulcer patients should not do this asana.