We all know that being in good shape can help you live longer and prevent common health problems, but did you also know that it can help prevent falls?
Balance is one of the biggest factors in preventing falls, and yoga has been shown to improve balance in older adults.
In this article, we’ll go through 11 poses (with pictures!) that will help improve your balance if you’re over 50 or just looking for some ways to stay active.
| Takeaways |
|---|
| 1. Yoga can help improve balance and prevent falls by increasing strength, flexibility, and body awareness. |
| 2. Practicing yoga regularly can lead to improved mental and emotional health, leading to an overall better sense of well-being. |
| 3. Combining yoga with movement therapy can be a powerful tool for improving balance and mobility. |
| 4. Mindfulness is an integral part of yoga practice and can have many positive benefits for your health. |
| 5. There are many specific yoga poses that can be used for fall prevention, making it a great complement to other strategies for reducing the risk of falls. |
Standing Forward Bend (Uttanasana)
Stand with your feet together and your arms at your sides. Exhale, then bend forward from the hips.
Take care not to overarch your back—keep it flat. Do not allow your knees to go past your toes; keep them slightly flexed (bent).
Hold for 30 seconds in this position, breathing deeply. If you’re feeling particularly flexible, you can try bending all the way forward so that your hands rest on the floor just in front of you.
Maintaining a healthy spine is essential for good balance and posture. Thankfully, yoga offers many poses that can help. Check out our guide on Say Goodbye to Back Pain with These Yoga Poses to learn how you can prevent back pain and maintain a healthy back for better balance.
Warrior I (Virabhadrasana I)
Warrior I (Virabhadrasana I) is a great way to improve your balance, as well as prevent falls that can happen when you get older. When you stand in Warrior I, it helps strengthen and lengthen the muscles in your legs and back, which makes it easier for you to maintain good posture.
In this pose:
- Stand with feet together or slightly apart
- With arms straight out at sides with palms facing forward or up
- Feet should be parallel to each other
Warrior Ii (Virabhadrasana Ii)
Warrior II (Virabhadrasana II) is a standing yoga pose that strengthens the legs, hips and shoulders. It also increases your balance, stability and coordination.
The pose can be done in a standing or seated position on the floor. If you have knee problems, try to avoid this asana by modifying it to have your knees bent instead of straightened out so that they’re parallel with each other.
Doing so helps to protect against injury by reducing pressure on the knee joint itself when it’s fully extended in front of you without any bend in it at all – which can cause strain on ligaments around those joints too!
One variation we recommend trying out if you want some extra challenge is both arms go forward instead of one arm up high while holding onto something above head level like an imaginary rope swing just like Tarzan would hang from while performing his famous monkey-like stunts… And remember not all monkeys eat bananas!!
Athletic performance is not just about strength and endurance. Balance is also key for success. Fortunately, yoga can offer many benefits that can help improve balance and flexibility. Check out our article on The Surprising Benefits of Yoga for Athletes to discover how yoga can help you perform better both on and off the field.
Tree Pose (Vrksasana)
To get into tree pose, start in downward-facing dog and walk your feet forward until they are about a foot from the wall.
Inhale and raise your left leg up to hip height, then extend it straight out behind you (so that it is parallel to the floor). You can keep your left leg bent or straighten it completely.
Now turn around toward the right side of your mat so that you are facing away from the wall and in fact looking down at what would be an upside-down tree the roots are at the top of this imaginary tree. Keep your gaze focused on something in front of you such as a distant object on a horizon line, or even just look straight ahead if there isn’t anything specific nearby to fixate upon!
Extend both arms out in front of yourself with palms facing down; try not to splay them apart too much as this will shift more weight onto one arm than another which will cause imbalance issues again!
| Pose | Description |
|---|---|
| Tree Pose (Vrksasana) | Balancing on one foot with the opposite foot pressed into the thigh, hands together overhead. |
| Eagle Pose (Garudasana) | Standing on one foot while wrapping the opposite leg and arm around the standing leg and arm. |
| Warrior III (Virabhadrasana III) | Balancing on one leg while reaching forward with the opposite leg and reaching forward with the arms. |
| Half Moon Pose (Ardha Chandrasana) | Balancing on one leg with the opposite leg and arm reaching up towards the ceiling. |
| Extended Hand-To-Big-Toe Pose (Utthita Hasta Padangustasana) | Standing on one leg while lifting the opposite leg off the ground and extending the leg forward while holding onto the big toe with the respective hand. |
Incorporating these yoga poses into your practice can help improve your balance and reduce the risk of falls. Take your time with each pose, focus on your breath, and use a support or wall if needed to help maintain your balance.
Chair Pose (Utkatasana)
One of the most important things you can do to improve your balance and prevent falls is to maintain good posture. This helps you keep a stable center of gravity and allows you to move freely throughout the day, so it’s something we do every time we sit in a chair or stand up from one.
The chair pose (Utkatasana) will help improve your posture by strengthening your legs, back and arms. It also stretches out the backs of your calves, hamstrings and hips—the areas that get tight after long periods of sitting or standing still.
To perform this pose:
- Stand with feet together or slightly apart if necessary for balance; align toes toward front edge of mat
- Shift weight into left foot as you bend knees (while pressing shins into mat) until thighs are parallel to floor; angle torso forward over right thigh until hands rest on floor behind right leg (or just above if not possible without rounding back); gaze down toward floor or at navel point between feet
Modifications: You can modify this pose by placing either hand on top of lower back as shown in photo above; leaning forward too far may cause injury; keep back straight while bending knees/thighs until they are parallel with floor
Yoga is not just a physical practice, it’s also about mindfulness and inner peace. Practicing yoga regularly can lead to improved mental and emotional health, which can have a profound impact on your overall well-being. Check out our guide on Transform Your Body and Mind with Yoga to learn how yoga can help transform your life.
Standing Half-Twist Pose (Ardha Matsyendrasana)
Standing half-twist pose (Ardha Matsyendrasana)
Stand in Tadasana, or Mountain Pose.
Inhale and raise your arms forward in line with the shoulders, palms facing down. Exhale as you raise the right leg up behind you, working to straighten your right knee as much as possible. The left foot is on its toes, with the heel lifted toward the ceiling.
Inhale again and turn your torso to face directly over your raised right leg. As you do so, raise both arms up into a wide arc above your head; if possible (depending on flexibility), clasp hands around each other at eye level.
Exhale and bend to touch either side of one foot with either hand; keep eyes fixed on hands throughout this movement! For more flexible yogis: interlace fingers behind lower back if needed for support/stability during this movement; for those less flexible ones: simply place palms against inner thighs without actually touching feet until able to do so comfortably without losing balance!
Extended Hand-To-Big-Toe Pose (Utthita Hasta Padangustasana)
Sit on the floor with your legs extended in front of you.
Bend your right knee and bring it to the outside of your left thigh.
Bring your right hand to rest on top of your right calf and use it for support as you bring the left leg all the way up, as high as is comfortable for you.
If this is too difficult, begin by bringing your left foot closer to the body, then gradually move it further away from you until it’s in line with your shoulders, but not higher than that (you will probably need someone to help hold onto).
Hold this pose for 20 seconds, then come back down slowly. Repeat this movement two more times before switching sides and doing the same steps with your other leg elevated instead.
| Pose | Description |
|---|---|
| Tree Pose (Vrksasana) | Balancing on one foot with the opposite foot pressed into the thigh, hands together overhead. |
| Eagle Pose (Garudasana) | Standing on one foot while wrapping the opposite leg and arm around the standing leg and arm. |
| Warrior III (Virabhadrasana III) | Balancing on one leg while reaching forward with the opposite leg and reaching forward with the arms. |
| Half Moon Pose (Ardha Chandrasana) | Balancing on one leg with the opposite leg and arm reaching up towards the ceiling. |
| Extended Hand-To-Big-Toe Pose (Utthita Hasta Padangustasana) | Standing on one leg while lifting the opposite leg off the ground and extending the leg forward while holding onto the big toe with the respective hand. |
Incorporating these yoga poses into your practice can help improve your balance and reduce the risk of falls. Take your time with each pose, focus on your breath, and use a support or wall if needed to help maintain your balance.
Half Moon Pose (Ardha Chandrasana)
To do the pose, stand facing the wall with your legs together and arms at your sides. Lift one leg up so that it’s parallel to the floor and place your hands on opposite elbows with palms facing each other.
Bend forward from the hips as if you are about to do a lunge; instead, lower yourself down until you can rest your head on top of one arm (or both). For more of a challenge, try raising one hand off of its respective elbow and balancing for several breaths before switching.
To modify: If this pose is too difficult due to balance issues or other conditions such as weak knees, try bending both knees slightly while keeping them together in front of you in a parallel position before lowering down into Half Moon Pose.
This modification can also be done while standing against a wall if needed just make sure not to lean into or over-arch your back when trying this version!
Benefits: The full expression of Ardha Chandrasana will help build strength within certain muscles throughout our bodies including those found within our ankles and fee which makes perfect sense since we’re working on balancing ourselves out!
Movement therapy can be a powerful tool for improving balance and mobility, especially when combined with yoga. Both practices can help improve awareness of the body and breath, leading to increased strength and flexibility. Check out our article on Yoga and Movement Therapy: The Perfect Combination for Healing to learn more about this powerful combination and how it can benefit your health
Dancer’s Pose (Natarajasana)
This pose will strengthen your core and help you improve balance.
To get into the pose, stand with your feet together or slightly wider than hip-width apart. Bend forward at the waist and place both hands on the floor between your feet. Then walk your hands out in front of you until they are directly under your shoulders.
Bend one knee at a time so that each foot is resting on the opposite thigh, keeping the other foot planted on its outer edge (so that you can still see it). If necessary, use a block or blanket under each hip for support.
Hold this position for 5 to 10 breaths before switching sides.
To come out of dancer’s pose: slowly walk back up to standing position, then straighten both legs completely as much as possible without raising either heel off the floor; if necessary, bend at each knee slightly and push gently against them until they release from their flexed positions; then lower yourself back down into standing position with neutral spine alignment once again
| Pose | Description |
|---|---|
| Tree Pose (Vrksasana) | Balancing on one foot with the opposite foot pressed into the thigh, hands together overhead. |
| Eagle Pose (Garudasana) | Standing on one foot while wrapping the opposite leg and arm around the standing leg and arm. |
| Warrior III (Virabhadrasana III) | Balancing on one leg while reaching forward with the opposite leg and reaching forward with the arms. |
| Half Moon Pose (Ardha Chandrasana) | Balancing on one leg with the opposite leg and arm reaching up towards the ceiling. |
| Dancer’s Pose (Natarajasana) | Balancing on one foot with the opposite leg lifted behind and grabbing onto the ankle with one hand while reaching the other hand forward. |
Incorporating these yoga poses into your practice can help improve your balance and reduce the risk of falls. Take your time with each pose, focus on your breath, and use a support or wall if needed to help maintain your balance.
Bridge Pose (Setu Bandha Sarvangasana)
To do this pose, lie on your back with knees bent and feet flat on the floor. Prop yourself up on your elbows with palms flat on the floor slightly below shoulder width apart. Keep your chin tucked in toward your chest and gaze at a fixed point in front of you.
Pulling up from the core muscles of the abdomen, lift through the lower back so that hips are lifted off floor until only shoulders are touching ground. Hold for 15 seconds to 1 minute or as comfortable as possible for you!
Benefits: This pose opens up the chest and shoulders while stretching belly down (a very relaxing feeling) which helps increase blood circulation throughout body. It also improves balance and coordination while strengthening abdominal muscles needed to maintain a healthy posture
Mindfulness is an integral part of yoga practice and can lead to many positive changes in your life. From reducing stress and anxiety to increasing self-awareness and promoting overall well-being, mindfulness has a lot to offer. Check out our guide on The Power of Mindfulness: How it can Improve Your Wellness to learn more about mindfulness and its many benefits.
Plank Pose (Kumbhakasana)
Plank pose (Kumbhakasana) is great for building core strength and improving your balance.
While in plank pose, maintain a straight line from the crown of your head to your heels. Visualize lengthening through the backs of your legs as you press them into the mat, balancing on your toes and forearms.
Breathe deeply as you hold this position for 10–30 seconds or longer depending on how long you can comfortably hold it without compromising form or balance.
Conclusion
Yoga can help you improve your balance and prevent falls. The best part is that it doesn’t have to be hard in fact, most of the poses in this article are fairly simple!
Remember that when you begin a new exercise routine, it’s important to start gradually and work up gradually over time. Your body will thank you for it later on down the road.
Further Reading
If you’re interested in learning more about how yoga can improve balance and prevent falls, check out the following resources:
L.A. Yoga – Feeling Off Balance? How Yoga Can Improve Your Balance and Prevent Falls: This article provides an overview of the benefits of yoga for balance and fall prevention, as well as some specific poses you can try.
Healthshots – Yoga for Balance: Try These Poses for Fall Prevention in the Elderly: This article provides guidance on specific yoga poses that can be used for fall prevention in elderly individuals.
Johns Hopkins Medicine – Fall Prevention Exercises: This resource provides a list of exercises that can be used for fall prevention, many of which are yoga-based.
FAQs
What is the connection between yoga and fall prevention?
Yoga can improve balance, strength, and flexibility, all of which are important factors in fall prevention.
Can yoga prevent falls in older adults?
Yes, practicing yoga can help improve balance in older adults and reduce the risk of falls.
Are there specific yoga poses that are good for fall prevention?
Yes, there are many yoga poses that can help with balance and fall prevention, including tree pose, warrior III, and eagle pose.
How often should I practice yoga for fall prevention?
To see the most benefits, it’s recommended to practice yoga regularly, at least a few times a week.
What other strategies can I use for fall prevention besides yoga?
Other strategies for fall prevention include regular exercise, eating a healthy diet, and making modifications to your home environment to reduce the risk of falls.
Hello, my name is Hellen James! I am a yoga teacher and writer who loves to share information about how you can achieve a more fulfilling life. I have been practicing mindfulness, yoga, and meditation for over 10 years. My passion for these practices has led me to teach them to others.