BALANCING ACT 5 Poses to keep you grounded
Asana by Pauline Caballero
Pauline Caballero knows a thing or two about balance. As co-owner of Power Yoga Canada, Chair of the Board for Africa Yoga Project, and mom to two amazing boys, balance is a constant practice, both on and off her yoga mat. The sequence she demonstrates here gives you an opportunity to find your centre.
These poses strengthen your muscles and enhance your ability to focus while improving coordination and balance. Physical benefits aside, they demonstrate the power of surrendering control. They require you to constantly adjust your balance as your weight distribution changes. It’s not about staying absolutely still and rigid but going with the flow and adjusting your centre of gravity in the poses. This sequence builds a strong foundation for your body and mind, so no matter what life throws your way, you will be able to stay the course. Practice twice on each side while taking long, deep breaths in and out through the nose.
EAGLE (Garudasana)
Stand tall and reach your arms over your head. Wrap your right arm under your left. Bend your knees and take your right leg over your left. Bring your elbows in line with your shoulders. Squeeze the shoulder blades onto your back. Draw your belly button in. Hug your elbows and knees together. Keep your gaze steady, and take five deep breaths.
AIRPLANE
Keep your “eagle arms” as you bring the right knee up to your chest. Swing your right leg back and release your arms beside your body. With your palms facing down, reach your fingertips to the back of your mat and squeeze your shoulder blades together. Press your right heel back while keeping a tiny bend in the left knee. Take five deep breaths.
HALF-MOON (Ardha Chandrasana)
Bring your hands to your heart centre. Take your left fingertips down to the floor or to a block in front of your left foot. Reach your right arm up, and roll the right hip on top of the left. With your foot flexed, press your right heel back and, as you inhale, lift your leg higher. Take five deep breaths.
SUGAR CANE (Ardha Chandra Chapasana)
Keep your left foot grounded on the mat as you bend your right knee. Reach back with your right hand and take your right foot. Kick your foot away from you, and open your shoulder, chest, and heart centre. Keep gazing up to the ceiling and take five deep breaths.
DANCER’S POSE (Natarajasana)
Look down to focus on your left hand. Slightly bend your left knee and start to lift your weight out of your hand. Keep kicking your right leg back as you lift the chest. Take your time and breathe through this transition. Reach your left arm up as you kick your right foot back. Keep the hips and shoulders square, and with each breath, move deeper into Dancer’s Pose. Stay here or try the option that Pauline is demonstrating: reach your left arm back and grab your foot with both hands. Take five deep breaths. Release and come to stand at the top of the mat. Repeat the sequence on the left side.
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