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The Art of Balance
This autumn at JOY, we’ll be exploring the art of balance.
These poses provide a deeply grounding and meditative effect. Because of the depth of concentration required, a quiet mind, reduced stress, and restful sleep, is often the fruit of practice.
Common Misalignments
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DANCER Pose
Step 1: Stand in mountain pose with your feet together. Reach back and catch the "outside" of your right foot.
Step 2: Lift your left hand forward to shoulder height.
Step 3: Line up your knees side by side.
Step 4: Hug your heel to your buttocks (being mindful of your knee).
Step 5: Roll your shoulders back. Press your right foot into your hand and your hand into your foot. Bend and point your right elbow back.
Step 6: Start to push your right foot back into your hand. Let your arm straighten, and create a lot of space behind you. Do this slowly breath by breath.
TIP: Stabilize your right shoulder and your hips.
The Shoulder:
Whenever your shoulder is in extension (this is when the arm is reaching behind you), there are two actions to stabilize the shoulder joint, and keep it safe.
1st: Internally rotate the upper arm bone.
2nd: Hug the shoulder blades toward the spine, without losing the internal rotation.
Most people only use step two, which does not provide the shoulder with maximum stability & safety.
The Hips:
When pushing the foot back into the hand, you must keep the hips square. Otherwise your lower back and knee will be compromised.
Here's how:
1st: Push the right foot back and to the right side.
2nd: Draw the knee inward toward the mid-line.
If you are feeling tension in your knee or low back, either you need to emphasize these instructions more in your movements, or you have gone too far in the pose and need to release a little.
« Common Misalignments.
Notice how the left hip and knee are rising up, and the foot is moving inward instead of straight back.
TIP: Most people "think" they are pressing their foot straight back into their hand, and have good alignment. They are also wondering why their knee is pulling and lower back compressing. Once they learn how to precisely apply these simple alignment principles, comfort and ease arises.
Last Tip: When balancing on one foot, be sure to spread your toes, and avoid gripping. When you grip your toes, the ball of your foot loses contact with the earth, and you will begin to loose balance and stability. So spread your toes, and relax. If you fall, no big deal! Smile, and go right back into the pose again.
Kelly Mcgrath
Founder of JOY of YOGA studio, Montreal
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