Finding Balance in Ashtanga Yoga: The Art of Steadiness and Ease

Utthitha Hasta Padgangusthasana

Finding Balance in Ashtanga Yoga: The Art of Steadiness and Ease

Balance is a fundamental element of yoga practice physically and mentally. In Ashtanga yoga, balancing asanas build strength and challenge us to find equanimity.  They can be used to develop awareness and deepen the connection to our inner world.

My favourite Sloka from the Bhagavad Gita is 2.48.  In it, Krishna highlights to Arjuna the importance of balance and equanimity:

"yoga-sthah kuru karmani

sangam tyaktva dhananjaya

siddhy-asiddhyoh samo bhutva

samatvam yoga ucyate"

Translation:

a"Perform your duty, O Arjuna, abandoning attachment, and remain equal in success and failure. Such equanimity is called yoga."

Samatvam is the practice of mental balance or equanimity. Krishna encourages Arjuna to act without attachment to the outcome, treating both success and failure with the same steady mind.   He says equanimity of mind is yoga.

The teaching reminds us that balance is about cultivating an inner steadiness, a sense of self within that allows us to become resilient in the face of life’s challenges, and humble in life’s successes.   We can apply this principle to many aspects of our experience including our approach to asana practice, particularly as it applies to balancing asanas. 

Balancing Asanas in Ashtanga Yoga

The first “official” balancing asana of the primary series is Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose), however most of the standing postures, particularly those that involve twists such as Parvritta Trikonasana (Revolved Triangle) require a certain amount of steadiness and balance.  We learn these asanas early on in our practice because they need a steady drishti (gaze point), controlled breath and a sense of the ground beneath us to stabilise the body.  These are key elements that will serve us as we continue our journey into Ashtanga Yoga.

Holding our big toe extended out in front of us in Utthita Hasta Padangusthasana requires equilibrium and opposing forces; grounding the standing leg is countered by extending the torso up through the crown of the head to create length and space; pushing the big toe of the raised leg away whilst simultaneously drawing the fingers back towards the body creates a circuit of resistance that allows us to find balance and hold the leg up.   As we move through inversions and arm balances the theme of finding balance through the opposing forces of grounding and extension continues to be a key element of mastering these asanas.

Balancing asanas are particularly important, especially as we get older because they improve balance and coordination, increase body awareness and allow activation of the deeper muscles of stabilisation.  They also strengthen the legs, ankles and feet.  The more we practice them the more our balance will improve.

The Mental and Emotional Side of Balance

Balancing also improves focus and concentration.  Trying out a challenging balance is a great way to quieten a busy mind because it requires complete focus and absorption on the task at hand. 

Some days balancing is easier than others.  Often if something challenging is going on in our lives this can be reflected on the mat and our ability to balance is affected.  Whatever is going on literally puts us “off balance”.  The days when balancing (or anything in our practice) is harder it can be interesting to consider what’s going on for us outside of our practice and observe the messages we tell ourselves.   During these times, it can be helpful to reflect on Krishna’s advice around equanimity rather than beat ourselves up for having a “bad practice”.

How Yoga Improves Balance Off the Mat

The equanimity and awareness we cultivate in our Ashtanga yoga practice can translate to everyday life. As we learn to find our ground and steady ourselves in balancing asanas, we also learn to find this steadiness in stressful situations. As we control our breath in challenging asanas, we can begin to notice how our breathing becomes dysregulated when we’re under pressure off the mat.   We can use the tools of grounding and breath that help us during practice to reconnect to ourselves off the mat.  This increased bodily awareness provides us with the tools to navigate life’s ups and downs and maintain our centre which is one of the reasons why a regular Ashtanga practice can be so transformative!

For video tutorials on balancing asanas and loads more click here.