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

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

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram Geeta Patel @geetapatelnz Instagram Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.

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प्रकाशक

Amit Sharma

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

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