YogaInsight

Train Your Body. Heal Your Mind.

Find Strength And Balance With These Five Postures

 

Article Written By Kinda Elizabeth

Before teaching a yoga class, I would always spend a few moments intuitively reading the room and then ask, does anybody have anything they would like to work on?

Time and time again, I would hear, yes! Can we please work on balance postures?

Another student would call out, and strength posters too, I’m trying to work on my tummy!

Oh, and can we do something about my flexibility, I haven’t been able to touch my touch in years!

Of course, I would say. Yet a part of me really wanted to share that in order to see and feel results on all these subjects, it takes practice.

Daily practice is an answer to almost all of our problems, hints I said “almost” all. I decided to create this specific sequence because it really is simple, and it can also be done almost anywhere. Not to mention spend 12-15 minutes with postures like this, and you will start to find your creativity adding in and taking out things that feel good to you. That’s when yoga becomes a lot of fun, without too much pressure.

Also for this sequence follow the breath cues, that will help the body and mind find the flowing motion, providing more ease to the movement. Grab any props you may need, and let’s get started!

1) Start In Tabletop Position

2) Inhale

  • Bring your right arm out in front of you

  • Left leg back behind you

Additional Cues - press into your left palm to help with balance. Pull your belly button in towards your spine. Imagine you are a sturdy table.

 

2) Exhale

  • Connect your right elbow to your left knee

Additional Cues - Make it fun by imagining your elbow and knee were kissing, a tight squeeze towards each other.

 

3) Inhale

  • Lengthen your right arm out in front of you, and your left leg back behind you again.

  • Repeat 3-5 times on each side

 

4)Exhale

  • From the tabletop position, feel your elbows pull back or out to your sides

  • Let your chest hover halfway down

  • Imagine your heart aligning with your elbows

 

5)Inhale

  • Feel your heart lift up halfway

  • press into your palms and feel your collar bones expand

Additional Cues - Think of this shape as a transition pose, let it flow in a way that feels good to your body. Pause at the top of your inhale, and then allow your chest to melt back down to the earth. Try it again, linking your breath with movement to energize and rebalance your nervous system.