Balancing Yoga Poses – Comprehensive list with names, benefits 

World Yoga Forum » Balancing Yoga Poses – Comprehensive list with names, benefits 
Balancing Yoga Poses, Complete list of all yoga poses for balancing, benefits, and techniques

A balancing yoga pose or yoga asana is a pose in which you balance on one leg, or balance using your arms or any other body part. The balancing yoga poses help to strengthen your hamstrings, calves, quads, glutes, and abs. These also increase brain functionality. For relief of excessive tension these practices should be held for as long as comfortable. To steady the mind, practise concentration on one point, at eye or navel level, on the ground, or as indicated in the individual asana – this allows the body to maintain seemingly difficult positions for long periods of time. These poses are covered in the intermediate yoga poses.

Balancing Yoga Poses Benefits

  • Balancing asanas develop the functions of the cerebellum, the brain centre that controls how the body works in motion. Most people are uncoordinated in their movements, so their bodies constantly have to compensate for their lack of balance in order to avoid falling or knocking things over. This expends maximum effort and energy for minimum results, creating considerable additional strain. 
  • Balancing asanas improve muscle coordination and posture, inducing physical and nervous balance, and stilling unconscious movement. This conserves energy and achieves grace and fluidity of motion.
  • The focus required to perform these asanas with steadiness develops concentration and balance at the emotional, mental and psychic levels, removing stress and anxiety. 

Precautions while doing of Balancing Yoga Poses

  • People with diseases of the cerebellum should not attempt it.
  • Carefully observe the precautions given for individual practices.

List of Balancing Yoga Poses with Names

  1. Eka Pada Pranamasana – One-Legged Prayer Pose In Yoga
  2. Natavarasana – Lord Krishna’s Pose In Yoga
  3. Garudasana – Eagle Pose In Yoga
  4. Tandavasana – Lord Shiva’s Dance In Yoga
  5. Saral Natarajasana – Preparatory Lord Shiva’s Pose In Yoga
  6. Natarajasana – Lord Shiva’s Pose In Yoga
  7. Eka Padasana – One Foot Pose In Yoga
  8. Bakasana – Crane Pose In Yoga
  9. Utthita Hasta Padangusthasana – Raised Hand To Big Toe Pose In Yoga
  10. Merudandasana – Spinal Column Pose In Yoga
  11. Niralamba Paschimottanasana – Unsupported Back Stretching Pose In Yoga
  12. Ardha Padma Padottanasana – Half Lotus Leg Stretch Pose In Yoga
  13. Ardha Baddha Padmottanasana – Half Lotus Forward Bending In Yoga
  14. Vatayanasana – Flying Horse Pose In Yoga
  15. Pada Angushthasana – Tiptoe Pose In Yoga
  16. Baka Dhyanasana – Patient Crane Pose In Yoga
  17. Eka Pada Baka Dhyanasana – One-Legged Crane Pose In Yoga
  18. Dwi Hasta Bhujasana – Two Hands And Arms Pose In Yoga
  19. Eka Hasta Bhujasana – Single Hand And Arm Pose In Yoga
  20. Hamsasana – Swan Pose In Yoga
  21. Santolanasana – Balancing pose In Yoga
  22. Vashishthasana – Sage Vashishtha’s Pose In Yoga


Balance is very critical and is linked with longevity. The 22 balancing poses when done under the guidance of a trained yoga instructor can help you achieve better balance and can help you strengthen your body. Recent research published in the British Journal of Sports Medicine found that the proportion of deaths was nearly four times higher among those who couldn’t complete the balance test as compared to those who could.

Its effects are similar to the effects of doing bodyweight training. These are well-detailed sequences that you can do to achieve better strength and balance. Some of the popular sequences include Natarajasana – Lord Shiva’s Pose, Bakasana – Crane Pose. You need not do all 22 of the balancing yoga poses. However, picking up a few, adding them to your sequence, and perfecting them over a period of time under the right guidance can help. Doing balancing yoga poses regularly can play an instrumental role in giving you a better and even longer life.

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