平衡并不是我們在日常生活中考慮太多的事情，但隨著年齡的增長，保持良好的平衡以防止跌倒和受傷變得非常重要。改善平衡也有助于您的瑜伽練習(xí)、其他體育活動和日常生活。

問題是改善平衡可能有點像第 22 條規(guī)則。你很難保持平衡，所以這些姿勢令人沮喪，但如果你不練習(xí)這些姿勢，你的平衡將永遠(yuǎn)不會改善。自己練習(xí)這些姿勢可能有點令人生畏。將為您提供支持并幫助您找到平衡和力量，讓您在飛行時感到腳踏實地！  

這里有六個站立瑜伽姿勢可以改善你的平衡。

Balance is not something we think much about in our daily lives, but as we age, it becomes incredibly important to have good balance to prevent falls and injuries. Improved balance can also help in your yoga practice, in other physical activities, and in daily life.

The problem is improving balance can be a bit of a catch-22. You struggle to balance so the postures are frustrating, but if you don’t practice those postures, your balance will never improve. Practicing the postures on your own can be a bit daunting. Support you and help you find balance and strength, so you can feel grounded while you fly!  

Here are six standing yoga poses to improve your balance.

1. Tadasana（山式）

它可能看起來不過是站立，但 Tadasana 是找到平衡的好方法。通過感受雙腳的重量平衡并拉長脊柱，您將改善您的姿勢，進(jìn)而改善您的平衡。

您還可以閉上眼睛從姿勢中獲得更多的平衡好處。

It may not seem like much more than standing, but Tadasana is a great way to find your balance. By feeling where your weight is balanced on your feet and elongating your spine, you will improve your posture which, in turn, improves your balance.

You can also get even more balancing benefits out of the pose by doing it with your eyes closed.

2. Vrksasana（樹式）

充分利用這一點的關(guān)鍵是真正關(guān)注身體的每個部位。

從地面開始，感受重量集中在站立腳上的位置。現(xiàn)在向上移動站立的腿，感受膝蓋微彎的肌肉。注意你的臀部和骨盆在哪里？它們是水平的并稍微隱藏在下方還是一側(cè)伸出？

確保你的脊椎筆直，你的肩膀和頭部繼續(xù)沿著這條直線。您還可以通過改變手臂的位置甚至閉上眼睛來挑戰(zhàn)自己。

The key to getting the most out of this is really paying attention to every part of your body.

Start at the ground and feel where weight is concentrated on your standing foot. Now move up your standing leg and feel the muscles engaged with a micro-bend in your knee. Notice where your hips and pelvis are? Are they level and tucked under slightly or is one side sticking out?

Make sure your spine is straight and your shoulders and head continue along that straight line. You can also challenge yourself by changing the position of your arms or even closing your eyes.

3. Utthita Hasta Padangusthasana（伸展手到大腳趾姿勢）

這并不容易，但是這種姿勢會幫助你注意到你的體重在哪里，并幫助你確保你的臀部在一條線上，你的身體是筆直的。如果你的臀部突出或臀部太靠后，你就會失去平衡。

但是當(dāng)你做對了并且能夠保持平衡時，你會看到你的身體應(yīng)該如何保持一致以保持強壯。如果到達(dá)你的腳趾太難了，你仍然可以通過保持腿彎曲并抓住膝蓋來獲得這個姿勢的好處。

It’s not easy, but this posture will help you notice where your weight is and help you make sure your hips are in line and your body is straight. If your hip is jutted out or your butt is too far back, you’ll lose your balance.

But when you get it right and can balance, you’ll see how your body should be aligned to stay strong. If reaching your toe is too challenging, you can still get the benefits of this pose by keeping your leg bent and holding on to your knee.

4. Natarajasana（舞者姿勢）

如果做得好，看起來毫不費力，但舞者式不僅需要平衡，還需要力量，這對平衡很重要。這個姿勢可以鍛煉背部、腿部和核心的肌肉。

此外，要成功地做舞者式，需要保持臀部平直并面向前方，并確保一個不高于另一個。從長遠(yuǎn)來看，這種力量和適當(dāng)?shù)耐尾繉R都有助于改善平衡。

When done well, it looks effortless, but Dancer Pose not only requires balance but also requires strength, which is important for balance. The pose works the muscles of the back, legs and core.

Additionally, to do Dancer Pose successfully requires keeping your hips squared and facing forward and also making sure that one is not higher than the other. This strength and proper hip alignment are both useful in improving balance in the long term.

5. Virabhadrasana III（戰(zhàn)士 III）

這種具有挑戰(zhàn)性的平衡姿勢不僅需要站立腿的參與，還需要整個背部身體的參與，包括肩膀、背部、臀部和腿部。

最重要的是，成功保持姿勢的唯一方法是感覺身體從指尖拉長到腳底，并準(zhǔn)確了解臀部的位置并確保它們在方形平面上。

雖然您可能無法在日常生活中復(fù)制此姿勢，但它會幫助您在直立時更好地保持平衡。

This challenging balancing pose requires the engagement of not only the standing leg, but the entire back body, including the shoulders, back, buttocks, and legs.

On top of that, the only way to successfully hold the pose is by feeling the body lengthen from fingertips to the sole of your foot and by knowing exactly where your hips are and making sure they’re on a square plane.

While you may not replicate this pose in your daily life, it will help you balance better when you’re standing upright.

6. Ardha Chandrasana（半月式）

半月的有趣之處在于它類似于站立，但就像你在做它時漂浮在你身邊一樣。

這意味著當(dāng)你在半月時，你的身體應(yīng)該在一條直線上，從你的腳彎曲開始，好像它壓在墻上或地板上，你的臀部和肩膀應(yīng)該面向墻壁和你的整個身體應(yīng)該一直拉長到頭頂。

如果你能在一只腳保持平衡的同時做到這一點，你會改善站立和行走的平衡。

平衡姿勢可能具有挑戰(zhàn)性，但要讓自己從中獲得樂趣，因為當(dāng)你掌握它們時，它會非常棒。請記住，無論你在哪里練習(xí)都是完美的，你練習(xí)的越多，姿勢就越容易。快樂平衡！

The interesting thing about Half Moon is that it’s similar to standing, but it’s like you’re doing it while floating on your side.

What this means is that when you’re in Half Moon, your body should be in a straight line, beginning with your foot flexed as if it’s pressing against the wall or the floor, your hips and shoulders should be stacked facing the wall and your entire body should be elongated all the way to the top of your head.

If you can do this while balancing on one foot, you’ll improve your balance standing and walking.

Balancing postures can be challenging, but allow yourself to have fun with them, because when you master them, it’s pretty awesome. And remember, wherever you are in your practice is perfect, and the more you practice the easier the postures will be. Happy balancing!