Yoga for Balance?

Answered by Judith Hanson Lasater, Ph.D, and PT.

I have motion and balance problems, and at times I get vertigo. What can I do to help myself other than just taking medication? -- Lori

Yoga can help you improve your balance. With your doctor’s approval, try to practice these poses every day:
 
1. Get down on your hands and knees and alternately try to lift one arm at a time straight out in front of you. Next, try one leg at a time. When that gets easy, try this same pattern with your eyes closed.
 
2. Stand by the wall with your right shoulder facing the wall, touch the fingers of your right hand to the wall for stability. Bend your left knee and tuck the left foot behind you, balancing on your right foot. Now move your fingers away from the wall and try to keep your balance. Next, with your fingers on the wall, move the left leg off the floor so it is in front of you, then out to the side and then to the back, then to the front again. Repeat a second time without holding onto the wall. And then be sure to do the entire sequence on the other side.
 
3. Try Tree Pose: Stand near the wall, right fingers on the wall for stability. Place the heel of your left foot at the inner right thigh, knee pointing out (or on your right calf, if the thigh is too hard). Remember to breathe, holding the pose for three to four breaths. Repeat on the other side. As your balance improves, try adding branches to  your tree by raising your arms over your head and stretching strongly up. Use the wall anytime you suddenly feel that you need some balance help. And when that gets easy, finally try Tree Pose with your eyes closed.

Judith Hanson Lasater, Ph.D, and PT, has taught yoga since 1971 and is the author of six books including the latest, “A Year of Living Your Yoga.’’

---