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Poses that train balance

Poses held on one foot, two hands or the forearms, where staying up is the work.

What this page is, and is not

  • This is a filter over the pose library. A pose appears here because of the muscles it works or the position it holds — nothing more.
  • It is not a treatment, a protocol or a therapy for anything, and nothing on it should be read as one.
  • If you have pain, an injury, or a diagnosed condition, the right next step is a doctor or physiotherapist who can examine you — not a page that has never met you.

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.

40 poses that work the balance and steadiness

Sorted from the most accessible upwards. Each page lists its own cautions.

Tree Pose● Vṛkṣāsana Beginner · balance · 20–45 seconds each side gluteus mediuscalves Dolphin Plank Pose Makara Adho Mukha Śvānāsana नवशिका · तोल · 20–45 सेकंद abdominalsshoulders Eight-Limbed Pose Aṣṭāṅga Namaskāra Beginner · balance · 1 breath in a flow, or 3–5 breaths held tricepschest Half Side Plank Ardha Vasiṣṭhāsana Beginner · balance · 30–60 seconds each side obliquesshoulders Plank Pose फलकासन नवशिका · तोल · 20–45 सेकंद abdominalsshoulders Crow Pose Kākāsana मध्यम स्तर · तोल · 3–8 श्वास shouldersabdominals गरुडासन गरुडासन Intermediate · balance · 20–45 seconds each side quadricepsgluteus medius Four-Limbed Staff Pose Caturaṅga Daṇḍāsana मध्यम स्तर · तोल · 1–3 श्वास tricepschest Half Moon Pose अर्ध चंद्रासन Intermediate · balance · 20–45 seconds each side gluteus mediushamstrings One-Handed Arm Pose Eka Hasta Bhujāsana Intermediate · balance · 3–8 breaths each side shoulderstriceps Pendant Pose Lolāsana मध्यम स्तर · तोल · 3–8 श्वास shouldersabdominals Side Plank Pose (Feet Stacked) Pārśva Phalakāsana Intermediate · balance · 20–40 seconds each side obliquesshoulders Side Plank with Lifted Leg Vasiṣṭhāsana Intermediate · balance · 15–30 seconds each side obliqueship abductors Standing Split Ūrdhva Prasārita Ekapādāsana Intermediate · inversions · 30–45 seconds each side hamstringsglutes Warrior III Vīrabhadrāsana III Intermediate · balance · 20–45 seconds each side hamstringsglutes Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds abdominalshamstrings बकासन बकासन Advanced · balance · 3–8 breaths shouldersabdominals Destroyer of the Universe Pose Kāla Bhairavāsana प्रगत · तोल · प्रत्येक बाजूला 3–5 श्वास obliquesshoulders Eight-Angle Pose Aṣṭāvakrāsana प्रगत · तोल · प्रत्येक बाजूला 3–6 श्वास tricepsobliques Extended Hand-to-Big-Toe Pose उत्थित हस्त पादांगुष्ठासन प्रगत · तोल · 5–15 सेकंद hamstringship flexors Firefly Pose Ṭiṭṭibhāsana Advanced · balance · 3–6 breaths hip flexorsabdominals Flying Pigeon Pose Gālavāsana प्रगत · तोल · प्रत्येक बाजूला 3–6 श्वास shouldersabdominals फोरआर्म स्टँड Piñcha Mayūrāsana प्रगत · उलटे आसन · 15–45 सेकंद shouldersupper back Handstand Adho Mukha Vṛkṣāsana प्रगत · उलटे आसन · 10–40 सेकंद shouldersabdominals Lord of the Dance Pose नटराजासन प्रगत · तोल · 5–15 सेकंद quadricepship flexors Lotus Peacock Pose Padma Mayūrāsana Advanced · balance · 3–6 breaths forearmsabdominals One-Legged Sage Pose I Eka Pāda Kauṇḍinyāsana I प्रगत · तोल · प्रत्येक बाजूला 3–5 श्वास obliquestriceps One-Legged Sage Pose II Eka Pāda Kauṇḍinyāsana II प्रगत · तोल · प्रत्येक बाजूला 3–5 श्वास tricepsshoulders Peacock Pose Mayūrāsana Advanced · balance · 3–8 breaths forearmsabdominals Revolved Half Moon Pose Parivṛtta Ardha Candrāsana Advanced · twists · 30–60 seconds each side obliqueshamstrings Rooster Pose Kukkuṭāsana Advanced · balance · 3–6 breaths shoulderstriceps Scales Pose Tolāsana Advanced · balance · 5–10 breaths shoulderstriceps Scorpion Pose Vṛścikāsana प्रगत · उलटे आसन · 10–20 सेकंद shouldersspinal erectors Shoulder-Pressing Pose Bhujapīḍāsana Advanced · balance · 3–6 breaths shouldersabdominals पार्श्व बकासन पार्श्व बकासन प्रगत · तोल · प्रत्येक बाजूला 3–6 श्वास obliquesshoulders Supported Headstand सालंब शीर्षासन प्रगत · उलटी आसने · 30 सेकंद ते 3 मिनिटे, काही महिन्यांत हळूहळू वाढवत shouldersabdominals ट्रायपॉड शीर्षासन सालंब शीर्षासन II प्रगत · उलटे आसन · 20–60 सेकंद shoulderstriceps Two-Legged Sage Pose Dvi Pāda Kauṇḍinyāsana प्रगत · तोल · प्रत्येक बाजूला 3–5 श्वास obliquestriceps आधाराशिवाय शीर्षासन Nirālamba Śīrṣāsana प्रगत · उलटे आसन · 15–45 सेकंद shouldersupper back Upward Rooster Pose Ūrdhva Kukkuṭāsana Advanced · balance · 3–6 breaths shouldersabdominals

Asked before class

Which yoga poses work the balance and steadiness?

40 poses on this site do, 5 of them at beginner level. They are listed below, sorted from the most accessible upwards. Note what this page is: a filter over the library by the muscles a pose works, not a treatment plan.

Can yoga fix a problem here?

That is the wrong question for a web page to answer. Pain and injury have causes that need a person, not a list — a doctor or physiotherapist who can examine you. What this page can honestly offer is a set of poses that move the area in question, which is a reasonable thing to do for general wellbeing and a bad substitute for a diagnosis.

How often should I practise these?

Range and strength both respond to frequency far more than to duration. Three short sessions across a week move more than one long one, and ten minutes daily beats an hour on Sunday by a wide margin. Start with the beginner poses in the list and add the harder ones only when the easy ones have become uninteresting.

Other ways to browse

Posture and upright sitting 171Desk work — neck, shoulders and hips 140Hips 181Hamstrings 54The back and spine 175Neck and shoulders 166Core and trunk 141Wrists and forearms 35Winding down 25

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 आणि 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.

स्रोत·Published asana references·asana names, alignment and cautions as taught·पुनरावलोकन जुलै 2026

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प्रकाशक

Amit Sharma

ऑकलंडमधील रिअल इस्टेट एजंट आणि मार्केटर. संदर्भासह मोफत डेटा टूल्स बनवतात.

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