Downward Facing Balance

What is Downward Facing Balance? Downward facing balance is a yoga pose that requires balance and strength. It involves standing on one leg while extending the other leg backward and leaning the torso forward to create a straight line from the hands to the extended foot.

Tutorial

1. Begin in a standing position with your feet hip-width apart.
2. Shift your weight onto your left foot and lift your right foot off the ground, bending the knee.
3. Extend your right leg straight back behind you while simultaneously leaning your torso forward.
4. Reach your arms forward and lower them towards the ground, keeping your back leg lifted and straight.
5. Hold the pose for a few breaths, then slowly return to the starting position.
6. Repeat on the other side.

Common Mistakes

• Arching the back instead of keeping it straight.

• Hunching the shoulders instead of keeping them relaxed and away from the ears. - Not engaging the core, leading to instability.

• Placing too much weight on the hands, rather than evenly distributing it between the standing leg and hands.

Tips for Better Results

• Focus on a fixed point on the ground to help with balance.

• Engage your core muscles throughout the pose to stabilize your body. - Keep a micro-bend in the standing leg to prevent locking the knee. - Practice regularly to improve balance and strength in the pose.

Muscles Worked

• Core muscles (abdominals, obliques) - Quadriceps - Hamstrings - Glutes - Calves - Lower back