Techniques for Improving Balance

by Shari and Nina

Elizabeth Cooke, Age 57

Because of something I'm working on—you can probably guess what—I wanted to learn more about specific techniques for improving balance. So I turned to one of my favorite local expert on the topic, our very own Shari Ser, yoga teacher and physical therapist. I asked her a set of questions regarding techniques for improving balances, and thought today I'd share the results with you. Thank you, Shari! —Nina

NINA: Let’s say you’ve decided that you want to focus on improving your balance, where should you start? Let’s talk about the person who has really poor balance first. Then maybe talk about someone who doesn’t have balance problems per se but just wants to improve and/or maintain balance?

SHARI: I’ll start with the individual who doesn’t live with a constant fear of falling and is relatively mobile, though not necessarily agile.

We always start at the beginning and my reference point for the beginning is Mountain pose (Tadasana). Tadasana is a symmetrical pose that is never mastered and there are endless variations you can practice. Varying your foot position by bring your feet closer together challenges your balance. Start by standing with your feet hips-distance apart. Then, if your knees allow it, gradually work toward the classic Tadasana foot position, with your feet together (big toes touching, heels slightly apart).

You can also vary the pose by closing your eyes, changing the position of your head, by looking up or looking down, and by turning your head. Other movements include raising your arms overhead and side bending.

Next try changing the surface you are standing on. Try standing on a sticky mat that is folded multiple times, on a couch pillow on the floor that is very cushy, on an inflated but soft air mattress, and so—I think you are getting the picture here.

A favorite balance challenge on mine is to put a foam block on your head (like the old fashioned postural exercises some of our moms may have taught us) and first just stand in Tadasana. Then add arm movements out to the side and overhead, trying to keep the block from falling—that can be a lot of fun. For those of you who have a fairly symmetrical walking pattern, walking while in Tadasana with a block on your head is a challenge as you examine how your transferring of weight may influence your postural stability and the ability to keep the block on your head.

NINA: What types of poses should your practice include?

SHARI: I always focus in the beginning on standing poses to challenge balance because they are so much fun and very gratifying because improvements are really noticeable. The standing poses that I would recommend for balance and also to increase leg strength include: Warrior 1 and 2 (Virabradrasana 1 and 2), Triangle pose (Trikonasana), and Extended Side Angle pose (Utthita Parsvakonasana).

Something else to consider is that different yoga traditions enter into and exit out of standing poses with a prescribed sequence. To challenge this habitual pattern—mental agility, folks!—you can change how you step into Warrior 1 or 2. Stepping back from Tadasana with one leg into a Warrior pose then back into Tadasana (repeating on the second side) is a balance challenge. Likewise, stepping forward from Tadasana into the pose from then back into Tadasana, switching sides rhythmically is also balance challenge. Adding rhythm in how you move in and out of a pose from Tadasana with a metronome can be fun, changing between faster and slower tempos. The concept here is NOT to do your entry and exit the same way every single time.

Another way to not only increase balance reactions and leg strength is to link poses together in a flow sequence. Baxter has done a few posts on mini vinyasas with standing poses (see Warrior 1 and Warrior 2 Mini Vinyasas), but  you can also make them up yourself by linking poses together. For example, try going from Warrior 2 to Extended Side Angle to Triangle pose and back again (repeated on the second side) is one way to approach this idea.

I also think it is crucial to make transitions from standing to the floor and back to standing smoothly and gracefully. You don’t want to move quickly through transitions because speed can increase the risk of falling because you aren’t moving mindfully but just trying to get to the next step. If you have difficulty getting down to and up from the floor, using a chair to assist you is fine but make sure you control the descent and ascent. If initially your legs are too weak or due to orthopedic issues they don’t “bend the way they used to,” it is fine to use your arms to help support your legs.

After working with the standing poses, you should also practice traditional standing balance poses, such as Tree pose (Vrksasana), Half Moon pose (Arda Chandrasana) and Revolved Half Moon, and Warrior 3 (Virabrdrasana 3). Starting with the right amount of support is important; improvement in balancing will bring the gradual lessening of the support that you need.

I also like some floor balance poses for challenges, such as Side Plank pose (Vasithasana), which you can make accessible by practicing the variations (see Featured Pose: Side Plank Pose). Other ideas are Boat pose (Navasana) and Hunting Dog pose, both of which have accessible variations. For more experienced yogis who have been practicing inversions like Shoulderstand (Sarvangasana), Headstand (Sirsasana), and Forearm Balance (Pinca Mayurasana), just the act of doing these poses is challenging your balance, but I don’t recommend them at all for beginners.

NINA: Should we be doing leg strength poses as well as balancing poses?

SHARI: Absolutely we should be doing leg-strengthening poses. Balance is an integrative full body system, and the leg muscles are part of the system. Strong legs mean you are able to lift your body weight with your legs. That means being able to stand from a standard height chair without using your arms to help. This in itself is a training activity. A yoga pose you can use is Powerful pose, either by sliding off a chair into the shape of Powerful pose or starting in Mountain pose and moving into Powerful pose. There are many ways to vary this pose (see Featured Pose: Powerful Pose).

Standing on one leg with adequate balance support and then over time removing the degree of support will also really work on strength, especially the outer hip muscles which help keep your pelvis level when your lift one leg off the ground.

To increase strength, increase your hold times you start to feel just a bit “uncomfortable” and there is more effort required. (I am NOT talking about staying in a pose and “working with the pain.” Effort does not equal pain, and, if it does, then you need to immediately come out of the pose.)

NINA: How often should you do the poses? How long should you hold the poses?

SHARI: I suggest practicing daily for even five minutes as a good way to begin. Developing the habit of practice is the key—what you do during your five minutes is more open. For someone just starting to work on balance, in a five minute practice you could start with Tadasana and Tree pose, which I recommend doing every day. Then add in one or two other standing and/or balance poses, which you should vary throughout the week to maintain a balanced diet of yoga poses.

As far as how long to hold a pose, I would recommend a simple approach. Hold a pose till you notice your leg is quivering and then try to hold 2-3 seconds longer. Come out and rest a few seconds before repeating on the second side. 

NINA: And when you get the basic balance poses down to long, steady holds, where should you go from there?

SHARI: The first thing I remove is vision because removing visual acuity really affects balance! So try either practicing in a darkened room or closing your eyes. Once you master the visual challenge, try adding head motions while keeping your eyes steady—find a visual focal point and keep your eyes on that object but add head rotations. 

Next, return to another visual challenge. Keeping your head steady, move your gaze around the room in every direction you can comfortably take it. Once you’ve mastered that, try moving your eyes in one direction with your head is turned in the opposite direction.

Another technique is to vary the surface you practice on. Try standing on a cushy or unstable surface—like an air mattress on the floor that is underinflated—and do standing poses like Warrior 2 or balance poses for a definite balance challenge! When practicing balance poses like Tree pose, as Baxter has recommended, try variations with moving your arms and head.

Other ways to vary your practice is to change where you do your practice. I, for one, am very partial to yoga on the beach. There is something about the movement of the air as well as the movement of the water that I find very nurturing. Watching moving objects while trying to remain still and steady is definitely a balance challenge.

NINA: Is there anything else you can do to improve your balance?

SHARI: Whenever possible, increase your foot sensitivity. Massaging the soles of your feet is important—there are numerous tools you can use for this. I also recommend stretching your toes individually and feeling all the small joints in the toes and how they move  (this also allows you to keep a close check on the state of your feet, especially if you are a diabetic).  You can also do toe exercises from a seated position, like trying to individually lift and replace each toe, which is quite challenging.

And as long as you don’t have diabetes or peripheral neuropathy, walking with bare feet in the house and in safe outdoor environments, such as at the beach or on the grass, is invaluable for keeping your feet health, supple, and responsive. So take off your shoes!

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Coming into Balance How Stress and Relaxation Work Together

by Baxter and Nina

Mirror Image by Melina Meza

So, you’re lying on a beautiful beach somewhere, feeling the warmth of the sun on your skin and listening to the sound of waves lapping at the shore, and you’re feeling totally comfortable and very relaxed. So what is happening to you? Is this the relaxation response? The rest and digest state? Conscious relaxation? Or what?

Another time you’re sitting alone in your house, meditating on your breath. Your knee hurts a bit. Your thoughts seem wild, and you feel fidgety and restless. But you keep coming back to your breath, and after several minutes your mind begins to settle and quiet. What’s happening to you now? And how is this different than being on the beach?

Or, let’s say one night you’re driving your car down a dark, winding road through a forest when suddenly a deer bolts into the road. Your heart begins to pound and your breath speeds up as you quickly try to take evasive action. Is this the stress response? The fight or flight response? On another night, you’re meeting someone you’ve just started dating. When you spot them on the street coming toward you, your heart begins to pound and your breath speeds up. It feels kind of like stress, but in a good way—you know, exciting. What’s going on there?

As we have been delving into the topics of stress and relaxation, we’ve found there’s some confusing terminology out there in the literature and even here on our own blog! So it seems like a good idea to try and define once and for all some of terms that have been most commonly bantered about. To start, let’s take a look at the following terms to get clearer on what they mean:

1. Stress Response
2. Fight or Flight State
3. Relaxation Response
4. Rest and Digest State
5. Conscious Relaxation

Stress Response. This term describes the response of your mind and body when you are faced with a challenge. Sometimes the response is to a real or perceived threat, ranging from serious life or death situations to stressful situations like doing your taxes or getting lost. Other times the response is to a positive challenge, such as running a race, falling in love, brainstorming ideas, or creating a work of art. The stress response increases the activity of your sympathetic nervous system, speeding up your heart and breath rates, and dilating your pupils to get you ready for action. When the stress response is at its extreme, you shift into the flight or fight state.

Fight or Flight State. This term describes the state of your nervous system when your sympathetic system is fully operational, and generally you are actually in danger, threatened, or think you are in danger. For example, if you are about to get into a car accident, your nervous system sends quick signals to your adrenal glands to release adrenalin, unleashing a rapid physical response evolved to get you to safety. (See below for details.) 

Relaxation Response. This term describes the response of your mind and body to safe circumstances or a secure environment, causing your heart and breath rate to slow, your blood pressure to drop, your energy usage to slow and your digestion and immune systems to turn on. In our above example, if you successfully avoided the car crash, once you got home and had some time to decompress, your system would slowly shift to the relaxation response. The relaxation response increases the activity of your parasympathetic nervous system, and enters you into the rest and digest state. 

You can trigger the relaxation response through conscious relaxation techniques or just by ordinary resting and relaxing while you are awake, such as by listening to calming music on your couch or by lying on a beach feeling the sun on your skin and listening to the waves. (This is in contrast to activities that are distracting rather than relaxing. For example, while TV distracts us from our real-life concerns, it is not actually relaxing your nervous system because the action you’re watching is typically very stimulating—as anyone who tries to go to bed after a scary movie or violent show soon realizes.)

Rest and Digest State. This term describes the state of your nervous system when your parasympathetic system is fully operational, you are mentally and physically relaxed, your body’s vital signs are in their calm state, and the immune, repair, and digestive systems are up and operating. You enter this state naturally when relaxing at home or out in nature, or when you use conscious relaxation to trigger the relaxation response.

Conscious Relaxation. This term describes any technique that triggers the relaxation response, including meditation, breath practices that are calming, guided relaxation practices, and even gentle and restorative yoga asana practiced mindfully. Keep in mind that this describes an active practice technique with a desired goal. But the awesome thing about conscious relaxation is that you can use it anytime and anywhere. You don’t need to fly to Hawaii. And although a quiet peaceful environment is helpful, you can even meditate or do breath practices in challenging environments. (See 6 Ways to Bust Stress with Yoga).

The Healthy Balance of Stress and Relaxation

So let’s say you’re sitting outside in the garden talking with a friend, and you’re feeling very comfortable and relaxed. Then your friend tells you about an interesting idea he has, and you suddenly perk up a bit. You then pitch in with an idea of your own, and that leads to very animated discussion. What’s happening here? Are you relaxed or stressed? Or, is it possible that you are both at the same?

Ding, ding, ding! Yes, it’s both at the same time. Your autonomic nervous system, which controls background processes that keep your body alive and healthy, such breathing, maintaining normal temperature, and adjusting blood pressure to match activity, is divided into two subsystems: your sympathetic nervous system and your parasympathetic nervous system. And these two subsystems work together in tandem, providing you with a healthy balance of activity and relaxation. 

Sympathetic Nervous System. This system stimulates you when you need to be active. The activity can be as basic as getting out of bed in the morning, writing an email, or practicing gentle yoga poses, something more challenging such as running a race or giving a public talk, or something really drastic such as trying to avoid a car accident. 

Your sympathetic nervous system prepares your body and mind for action by stimulating your heart to beat faster and stronger and slightly raising your blood pressure to improve blood flow, by opening your airways so you can breathe more easily, and by stimulating your thought processes so you can assess your situation and think more quickly.

In extreme situations—where serious action on your part is needed—your sympathetic nervous system triggers the fight or flight response, as described above. In this state, your sympathetic nervous system actually turns off the background functions of nourishment, restoration, and healing that are provided by the parasympathetic nervous system because these functions will slow you down. Being in the fight or flight state is normal and healthy as long as it doesn’t happen too frequently or continue for a long period of time, when it becomes chronic stress (see see About Stress: Acute Versus Chronic).

Parasympathetic Nervous System. This system is responsible for nourishing, restoring, and healing your body and mind. As you move through your day, whether you are totally relaxed, slightly active, or even very active, your parasympathetic nervous system stimulates digestion, activates various metabolic processes, and keeps your immune system turned on. (These functions will only be turned off temporarily when you’re in a fight or flight state.)

When you are physically still and your mind is quiet, your parasympathetic system functions optimally, allowing you to enter the rest and digest state. Being in the rest and digest state is normal and very desirable, as it gives your body and mind time to relax completely and recover from stressful periods. There’s probably no downside to spending a lot of time in this state, except you probably wouldn’t get very much done!

On an average good day, when you’re feeling rested and cheerful, and are involved in normal work and social activities, your sympathetic and parasympathetic systems work together to keep you in balance, allowing you to be both fully functional and stay healthy. A well-balanced yoga practice, including both physical exercise and stress management practices, will help you maintain this balance when there are minor challenges in your life. It is only when you spend too much time with an overactive sympathetic nervous system due to ongoing stressful life circumstances that you can become out of balance. At this point, it’s very important to take steps to reduce your chronic stress and bring yourself back into balance again, as chronic stress is harmful to your physical, emotional, and mental health (see About Stress: Acute Versus Chronic). And conscious relaxation with yoga is the way!

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