{"id":65071,"date":"2018-01-23T07:15:18","date_gmt":"2018-01-23T12:15:18","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=65071"},"modified":"2018-01-30T11:11:52","modified_gmt":"2018-01-30T16:11:52","slug":"beginner-yoga-poses-balance","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/beginner-yoga-poses-balance\/","title":{"rendered":"3 Beginner Yoga Poses for Better Balance"},"content":{"rendered":"
\"Beginner
Photo: Ryan Kelly \/ Yoga Fundamentals<\/a><\/i><\/figcaption><\/figure>\n

When you flip through the yoga playbook, most routines \u2014 if not all \u2014 include a balance challenge. \u201cThat\u2019s because balance is the essence of yoga,\u201d says Ariel Kiley, certified yoga instructor and lead trainer of Daily Burn\u2019s Yoga Fundamentals program<\/a>. \u201cFundamentally, yoga is learning how to go off balance to find balance again,\u201d Kiley explains.<\/p>\n

But even if nailing the bird of paradise<\/a> or eagle pose isn\u2019t your goal, finding balance is key to moving better and feeling centered in your day-to-day. Plus, it can make you a stronger and fitter runner, weightlifter and all-around athlete. \u201cIf you\u2019re balanced structurally, then you have sound posture<\/a>. Posture says a lot about how efficiently you\u2019re using your body,\u201d she says.<\/p>\n

Read on for Kiley\u2019s top three yoga poses for better balance, strength and mobility<\/a>.<\/p>\n

RELATED: <\/strong>Yoga Fundamentals: The Yoga Workout You Can Totally Do<\/a><\/p>\n

Find Balance with These 3 Beginner Yoga Poses<\/h2>\n

Think tree pose is a little too advanced? Worry not! These poses from the Yoga Fundamentals program focus on bringing more awareness to your feet \u2014 the first lesson in balance. \u201cYour feet are designed to articulate movement in all kinds of ways, but we spend so much time in shoes that we limit their range of motion<\/a>,\u201d Kiley says. Aim to hold each of the following poses for three to five breaths.<\/p>\n

\"Yoga
Photo: Ryan Kelly \/ Yoga Fundamentals<\/a><\/i><\/figcaption><\/figure>\n

1.\u00a0Sole Stretch<\/h3>\n

Balance starts on the soles of your feet, and this pose is a great way to enhance the extension of your toes while stretching the plantar fascia. \u201cBy stretching and awakening your soles, you\u2019re going to improve balance and agility<\/a> as you walk, run and dance,\u201d Kiley says.<\/p>\n

How to: <\/strong>Get into tabletop position on your hands and knees (a)<\/strong>. Tuck your toes under and walk your hands back towards your heels. Push your fingertips into the floor to lift your knees off the mat (b)<\/strong>. Place two yoga blocks under your knees and sit upright on your heels (c)<\/strong>. If this feels uncomfortable on your knees, sit on your heels and keep your fingertips tented to the floor in front of you (d)<\/strong>.<\/p>\n

TRY IT NOW: <\/strong>Daily Burn\u2019s Yoga Fundamentals Program<\/a><\/p>\n

\"Yoga
Photo: Ryan Kelly \/ Yoga Fundamentals<\/a><\/i><\/figcaption><\/figure>\n

2. Albatross Pose<\/strong><\/h3>\n

Kiley likes to think of this yoga pose<\/a> as a bird about to take flight, or in exercise terms, a hip hinge. The albatross is good prep for the Warrior poses<\/a> and other standing poses that involve balanced legs because it encourages even distribution of weight. \u201cAlbatross awakens and fortifies the musculature of your back<\/a>, legs and shoulders to train your body to regain its open, upright potential,\u201d Kiley says.<\/p>\n

How to: <\/strong>Stand with your feet in a wide straddle and feet parallel (a)<\/strong>. Spread your arms wide into a big \u201cT\u201d with your palms facing forward (b)<\/strong>. Unlock your knees, engage your glutes and core, and actively pull your legs towards your midline as you hinge forward at the hips. Keep your head level so your neck is a smooth continuation of your spine (c)<\/strong>. Stretch your arms wide to the sides like a bird (d)<\/strong>.<\/p>\n

SIGN ME UP: <\/strong>Try Daily Burn Yoga Fundamentals FREE for 30 Days<\/a><\/p>\n

\"Yoga
Photo: Ryan Kelly \/ Yoga Fundamentals<\/a><\/i><\/figcaption><\/figure>\n

3. Single-Leg Balance<\/strong><\/h3>\n

A great progression from mountain pose<\/a>, the single-leg balance helps you access what Kiley calls your \u201cplum-line\u201d or central axis. \u201cWhen you feel connected to your center in this way, any number of other off-balance poses become more possible,\u201d she says. For true beginners, Kiley recommends stepping your lifted toes onto a yoga block for a few breaths before hiking your knee up to your hands.<\/p>\n

How to: <\/strong>Stand with your feet hip-distance apart in mountain pose with equal weight on each foot (a)<\/strong>. Begin to shift your weight onto your left foot and lift your right leg up (b)<\/strong>. Interlace your hands around your right knee, point your right foot and pull the knee towards the ceiling (c)<\/strong>. Firm up your standing leg by drilling the heel down into the mat, and draw your chin in slightly. Aim to create a straight line from your left heel to the crown of your head (e)<\/strong>. Repeat on the right foot after a few breaths.<\/p>\n

RELATED:<\/strong> 50 Ab Exercises to Score a Stronger Core<\/a><\/p>\n

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.\u00a0<\/em><\/p>\n

Want more yoga poses you can do at home? Sign up here for Daily Burn Yoga Fundamentals<\/a>\u00a0\u2014 and get 30 days FREE! <\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Balance is the foundation of a solid yoga practice. Whether you\u2019re standing on both feet or one, these yoga poses will help you improve posture and mobility.<\/p>\n","protected":false},"author":90,"featured_media":65077,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,299,301],"tags":[430,145,341,355,100,286],"class_list":["post-65071","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db","category-programs","category-workouts","tag-daily-burn","tag-stretching","tag-tax1living-well","tag-tax2yoga","tag-workout","tag-yoga"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/65071","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/90"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=65071"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/65071\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/65077"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=65071"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=65071"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=65071"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}