Mastering Balance
Balance is fundamental to Yoga, and one way to gain this balance is to practice balancing postures.
Balancing postures can be the most fun and most dramatic of all the postures. Although they are relatively simple, the postures can have profound effects. In addition to improving your physical balance, the yogic balancing postures also have therapeutic applications, such as with back problems or retraining whole muscle groups.
The following postures will all improve your overall balance and stability. They appear in order of easier to more advanced. If you try the postures individually rather than as part of a sequence, you hold each posture for 6 to 8 breaths. Breathe freely through the nose and pause briefly after inhalation and exhalation.
Warrior at the Wall
This posture strengthens the legs, arms, and shoulders and stretches the thighs and the hips. As with the other one-leg balancing poses, this posture enhances focus and concentration.
1. Stand tall with your feet hip width apart, facing a blank wall about three feet away.
2. As you exhale, bend forward from the hips and extend your arms forward until your fingertips are touching the wall.
 | Adjust yourself so that your legs are perpendicular and your torso and arms are parallel with the floor. |
3. As you inhale, raise your left leg back and up until it's parallel to the floor.
4. Stay in Step 3 for 6 to 8 breaths; then repeat with the opposite leg.
Balancing Cat
This strengthens the muscles along the spine, the arms, and the shoulders, and it opens the hips. The posture also enhances focus and concentration and also builds confidence.
1. Beginning on your hands and knees, position your hands directly under your shoulders, palms spread on the floor, with your knees directly under your hips.
| Straighten your arms, but don't lock your elbows. |
2. As you exhale, slide your right hand forward and your left leg back, keeping your hand and your toes on the floor.
3. As you inhale, raise your right arm and left leg to a comfortable height, or as high as is possible for you.
4. Stay in Step 3 for 6 to 8 breaths, and then repeat with opposite pairs (left arm and right leg).
The Tree
The tree posture strengthens the legs, arms, and shoulders, and relaxes and loosens up the hips and groin. The posture, like the other one-leg balancing poses, enhances focus and concentration and produces a calming effect on the body and mind.
1. Stand tall with your feet hip width apart.
2. As you exhale, bend your left knee and place the sole of your left foot, toes pointing down, on the inside of your right leg between your knee and your groin.
3. As you inhale, bring your arms over your head and join your palms together.
4. Soften the arms and focus on a spot 6 to 8 feet in front of you on the floor.
5. Stay in Step 4 for 6 to 8 breaths and then repeat with the opposite leg.
 | In the classical version of this posture, the arms are straight and the chin rests on the chest. |
The Karate Kid
The karate kid strengthens the legs, arms and shoulders, and opens the hips. As with the other one-leg balancing postures, the karate kid enhances focus and concentration.
1. Stand tall with your feet hip width apart.
2. As you inhale, raise your arms out to the sides parallel to the line of your shoulders (and the floor) so that they form a "T" with the torso.
3. Steady yourself and focus on a spot on the floor 10 to 12 feet in front of you.
4. As you exhale, bend your left knee, raising it toward your chest.
| Keep your right leg straight. |
5. Stay in Step 4 for 6 to 8 breaths; then repeat with the right knee.
Standing Heel-to-Buttock
This posture strengthens the legs, arms, and shoulders, and stretches the thighs.
1. Stand tall with your feet hip width apart.
2. As you inhale, raise your right arm forward and overhead.
3. Steady yourself and focus on a spot on the floor 10 to 12 feet in front of you.
4. As you exhale, bend your left knee and bring your left heel toward the left buttock, keeping the right leg straight.
Grasp the left ankle with the left hand.
5. Stay in Step 4 for 6 to 8 breaths; then repeat with the right foot.
Scorpion
The scorpion posture strengthens the shoulders, improves the flexibility of the hips, legs, and shoulders.
1. While on your hands and knees, place your hands directly under your shoulders, palms spread on the floor, and knees directly under your hips.
Straighten your arms, but don't lock your elbows.
2. Place your right forearm on the floor, right hand just behind the left wrist.
Reach behind you with your left hand, twisting the torso slightly to the left, and grab your right ankle.
3. As you inhale, lift your right knee off the floor, raise your chest until it is parallel to the floor, and look up.
| Find a comfortable height for your chest and raised leg, Steady yourself by pressing your right forearm and thumb on the floor. |
4. Stay in Step 3 for 6 to 8 breaths, and then repeat on the opposite side (left forearm and left foot).
Fitness Glossary
aeroboxing, kickboxing
A class that takes the moves of a kickboxer’s training and choreographs them to music.
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anaerobic threshold
The point at which your body switches from using oxygen as its primary source of energy to using stored sugar. When you’re in poor physical shape, you hit your anaerobic threshold while exercising at relatively low levels of exercise.
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barbells
The larger weights (for power lifting in a weight training program) that include a long bar with weights added to each end. You need to use both hands to lift a barbell.
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Bioelectrical Impedance Analysis BIA
A method of measuring your body fat in which you lie on your back while a signal travels from an electrode on your foot to an electrode on your hand. The slower the signal, the more fat you have.
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blood pressure
A measurement of how open your blood vessels are. Low numbers mean that your heart doesn’t have to work very hard to pump the blood through your blood vessels.
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body composition
How much of your body is composed of fat and how much is composed of everything else. Your body composition is also called your body-fat percentage.
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body mass index BMI
A way of relating your height and weight to estimate how fat you are. You can use a simple formula to determine your BMI.
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body sculpting
A non-aerobic, muscle-toning class, usually focused on core strength.
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BOSU
A domed, flexible apparatus that helps to improve balance and can be used in a step aerobics exercise routine. BOSU is an acronym for Both Sides Utilized.
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cardio
A term (short for cardiovascular) that is often used interchangeably with aerobic. Aerobic exercise is any repetitive activity that you do long enough and hard enough to challenge your heart and lungs.
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chi
Otherwise known as "life energy," this is the life force that pulses through your body and keeps you vital. Blocked chi can cause sickness or unhappiness.
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circuit training
A fast-paced class or exercise routine in which you do one exercise for 30 seconds to 5 minutes and then move on to another exercise at the next station. Combines cardio exercise with strength training.
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core
The abdomen, obliques, lower back, butt, and so on, that form the midsection. Many forms of exercise focus on strengthening the body's core.
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core conditioning
A non-aerobic, muscle-toning class, usually focused on core strength.
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cross-training
A method of varying your workouts to take your fitness to the next level by adding new forms of training to your current routine.
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Dual-Energy X-ray Absorptiometry DEXA
A method of measuring your body fat that also determines where the fat is located on your body, a more relevant health indicator.
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dumbbells
Smaller weights (for a weight training program) that you can lift with one hand.
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elliptical trainer
The hottest trend in cardio machines, which is part stair-climber, part treadmill, part stationary cycle. Your legs travel in an elongated circular movement, and, on some models, you pump arm poles back and forth for an upper-body workout.
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exercise ball
A large plastic ball that is an excellent tool for doing challenging exercises (with or without weights) that require varying forms of strength and control.
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Fartlek
A type of interval training program that doesn't use an exact measure of time or distance. You just do your intervals whenever you feel like it. The term Fartlek means "speed play" in Swedish.
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fitness walking
A faster and more intense walking technique than casual (lifestyle) walking that burns more calories and helps you lose weight. When you fitness walk, you generally move along at a brisk pace of 3.5 to 4.3 miles an hour, covering a mile in 14 to 17 minutes.
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flexibility
The range of motion or distance you can move a joint through. Stretching is the key to maintaining your flexibility.
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free weights
Portable weights used in a strength training program.
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freestyle
The traditional type of swimming movement that uses the front crawl.
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heart rate
The number of times your heart beats per minute.
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high-impact aerobics
A traditional dance-inspired routine that involves jumping or hopping and moves at a slower pace than low-impact aerobics. High/low combines the two types of routines.
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in-line skating; Rollerblading
A type of skating in which you wear skates with urethane wheels that enable you to glide, sprint, curve, turn, and spin.
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interval training
A training technique in which you alternate short, fairly intense spurts of exercise with periods of relatively easy exercise.
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kickboxing; aeroboxing
A class that takes the moves of a kickboxer’s training and choreographs them to music.
Fitness Glossary
lifestyle walking
A casual walking technique that is low to moderate intensity and relatively slow paced. Most lifestyle walkers walk an average of 2.5 to 3.5 miles per hour, which means that they walk about 1 mile every 17 to 24 minutes.
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low-impact aerobics
A traditional dance-inspired routine in which you always have one foot on the floor — you don’t do any jumping or hopping. High/low combines the two types of routines.
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marathon
An organized 26.2-mile race for runners and walkers.
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maximum heart rate
The maximum number of times your heart should beat in a minute without dangerously overexerting yourself.
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meditation
A mental process involving focused attention, or calm awareness, which is also called mindfulness.
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mountain bike
A fat-tire outdoors bicycle with upright handlebars that is built to withstand rough terrain.
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multi-gym
A home gym contraption that looks like a bunch of health-club weight machines welded to each other.
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muscular failure
In a strength training program, the point at which your last repetition with weights is so difficult that you cannot perform another repetition.
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orthotics
Fitted shoe inserts designed by a podiatrist that correct weight distribution along the foot.
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periodization
A method of organizing a strength training workout program into several periods, each lasting about four weeks. Each phase has a different emphasis.
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Pilates
A form of exercise that emphasizes correct form using your body’s core. Pilates is named after its inventor, Joseph Pilates, who invented the technique for injured dancers.
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plantar fasciitis
An inflammation of the tough fibrous band of tissue that runs the length of the bottom of your foot.
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pulse
The number of times your heart beats per minute.
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Qigong
An element of a T'ai Chi practice that covers many different types of movements that involve using and feeling the body's energy.
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recumbent bike
A type of stationary bike with a bucket seat that provides back support so that you pedal straight out in front of you.
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repetition rep
One complete motion of an exercise, often used in reference to strength training.
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RICE
An acronym that stands for Rest, Ice, Compression, and Elevation — common treatment methods prescribed for runners with training injuries.
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road bike
The traditional type of outdoor bicycle with curved handlebars that is built for speed.
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rolling stair climber
A cardiovascular machine that resembles a section of a department-store escalator. A set of stairs rotates in a circle so that you climb continuously, but never getting anywhere.
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rowing machine
A cardiovascular machine that increases stamina, upper body endurance, strength, and flexibility by mimicking a rowing motion. Also called a rower.
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set
A group of consecutive repetitions in a strength training program.
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Spinning
A popular group studio cycling program invented by ultra-distance cyclist Johnny G. and licensed by Schwinn, which manufactures the bikes used in these classes.
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stair-climber
A cardiovascular machine that has two foot plates you pump up and down to mimic the action of climbing stairs. Also called a stepper.
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stationary bike
A cardiovascular machine that comes in two styles: upright bikes and recumbent bikes.
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step aerobics
A choreographed routine of stepping up and down on a rectangular, square, or circular platform.
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strength training
A type of workout that uses any combination of weight machines and free weights (dumbbells and barbells) to build muscle strength.
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stride frequency
The number of strides that a runner takes over a certain time period.
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studio cycling
Group exercise classes that are taught on stationary bicycles.
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T'ai Chi
An ancient martial art focusing on smooth, slow movements that cultivate inward focus and free energy flow. T'ai Chi is properly pronounced tie-jee.
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target heart-rate zone
A range that is between 50 percent and 85 percent of your maximum heart rate that can tell you what heart rate to aim for during a workout.
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treadmill
A popular choice for a cardiovascular machine in a home gym if you enjoy fitness walking and jogging (or running).
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upright bike
The traditional kind of stationary bike, which resembles a regular bicycle.
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walk-run
A workout in which you alternate walking and running. By sprinkling running intervals throughout your walking workout, you can spike up exercise intensity and burn more calories.
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water aerobics
Aerobics classes that do traditional workouts in waist- to neck-high water in a swimming pool. The resistance of the water makes the workout feel far more intense, while the water cushions you from the impact.
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weight machines
Stationary equipment mostly found at gyms that are easy to use and help you to safely and quickly advance through a strength-training workout.
Fitness Glossary
weight-bearing exercise
A type of exercise in which your skeleton is supporting any sort of weight, as it does when you walk, run, or lift weights.
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Wushu
The “martial art” or traditional self-defense activities practiced with or without weapons (includes T'ai Chi).
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yin and yang
The terms for opposites that are opposing yet complementary. A concept used throughout all of T’ai Chi and Qigong.
Fitness Glossary
yoga
A series of poses (known as asanas) that you hold from a few seconds to several minutes. The moves — a blend of strength, flexibility, and body-awareness exercises — are intended to promote the union of the mind, body, and spirit.
