Balance poses
Poses held on a reduced base — one foot, two hands, or the forearms.
Beginner balance poses 5
Learnable in a first class, with a version that works for most bodies.
Intermediate balance poses 9
Assume a working base of strength and range, and a teacher who has watched you move.
Advanced balance poses 17
Long-practice poses. The risk is rarely the shape itself — it is arriving at it years early.
Asked before class
What are balance poses in yoga?
Poses held on a reduced base — one foot, two hands, or the forearms. YogaPath lists 31 of them, from Dolphin Plank Pose through to Upward Rooster Pose.
Which balance poses should a beginner start with?
The 5 poses in this family marked beginner: Dolphin Plank Pose, Eight-Limbed Pose, Half Side Plank, Plank Pose, Tree Pose. Each has a version that works for most bodies, and each page lists who should skip it.
Are balance poses safe for everyone?
No family of poses is. Each page in this group lists its own contraindications — pregnancy, blood pressure, glaucoma, and neck, knee, shoulder or wrist injury all rule out specific poses. Read the cautions on the individual page, ask your doctor if a condition applies to you, and learn the poses with a qualified teacher.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written and what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
SOURCE·Published asana references·asana names, alignment and cautions as taught·REVIEWED JUL 2026
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