平衡是一項(xiàng)艱苦的工作，它每天都會(huì)根據(jù)許多不同的外部和內(nèi)部變化而變化。是的，很可能是您需要打造更強(qiáng)壯的腳踝，或者您的傷勢(shì)稍微影響了您的平衡，但它也受到您所感受到的壓力量、疲勞程度的高度（并且通常更多）影響你是，你有多心煩，你的呼吸是否順暢。
有太多變數(shù)，很容易在練習(xí)中放棄平衡，而只是跳過這些姿勢(shì)或靠墻（順便說一句，這完全沒問題！）。但是，您的瑜伽練習(xí)也與紀(jì)律有關(guān)……因此，在練習(xí)期間嘗試這些調(diào)整和形狀，以加強(qiáng)您的“平衡肌肉”，然后再尋找墻壁 - 當(dāng)然是在您放棄之前！
Balancing is hard work and it changes daily based on many different external and internal shifts. Yes, it may well be that you need to build stronger ankles, or perhaps you have an injury that is impeding your balance a little, but it is also highly (and often more) affected by the amount of stress you are feeling, how tired you are, how distracted you are, and whether your breath is smooth.
There are so many variables that it can be easy to give up on balancing mid-practice and just skip those postures or head for a wall (which is totally fine by the way!). However, your yoga practice is also about discipline…so give these adjustments and shapes a try during your practice to strengthen your “balancing muscle” before you seek out the wall—and certainly before you give up!
1.Rag Doll嬰兒式前彎
這聽起來像是一個(gè)奇怪的建議，但通常雙腳著地的姿勢(shì)會(huì)讓你為以后的平衡做好準(zhǔn)備。布娃娃可幫助您校準(zhǔn)您的中心。它還提醒您在任何折疊平衡中用腳趾抓握并用頭部平衡您的后端（即未來的烏鴉握和麻雀，甚至半月，戰(zhàn)士三）。
嘗試在練習(xí)開始時(shí)以雙腳著地的柔軟前彎姿勢(shì)搖擺，以幫助您保持平衡。
This may sound like an odd suggestion, but often, the poses with both feet on the floor are prepping you for later balances. Rag Doll helps you calibrate your center. It also reminds you to grip with your toes and counterbalance your rear end with your head in any folded balances (i.e. future Crow holds and Sparrows, or even Half Moon, Warrior Three).
Try swaying in your soft Rag Doll pose with both feet on the ground at the start of your practice to help you get balanced.
2.臥虎式
Crouching Tiger Pose
否則稱為單腿椅子式。專注于壓入你腳的四個(gè)角，如果那個(gè)提示對(duì)你不起作用，然后壓入你站立腳的內(nèi)足弓和外足弓。這將幫助您鍛煉腿部肌肉。
此外，嘗試激活抬起的腳的腳趾，以幫助臀部抬起腿，并開始接觸下部核心肌肉。請(qǐng)記住，你越是收腹并抬起你的肋骨，你的參與度就越高——這可以在任何站立平衡姿勢(shì)中用更多的力量來平衡你。
Otherwise known as One-Legged Chair. Focus on pressing into the four corners of your foot, and if that cue isn’t working for you, then press into the inner and outer arches of your standing foot. This will help you engage the muscles in your leg.
Also, try activating the toes of the lifted foot to help the hip in lifting the leg, and begin engaging the lower core muscles. Remember, the more you pull your belly in and lift your ribs up, the more engaged you are—this has the effect of balancing you with more strength in any standing balance pose.
3. 擴(kuò)展山式
Extended Mountain Pose
另一個(gè)有兩只腳在地上的預(yù)備形狀！但是，這可能非常棘手，并且需要您的注意力高度集中。
做一個(gè)強(qiáng)壯的山式，肚臍內(nèi)收，這樣你的尾骨就會(huì)稍微下垂，你的臀部點(diǎn)向上伸向你的肋骨。然后，將你的肋骨抬向天空，向上伸展你的手臂，直到你站在你的腳趾上，擠壓你的腳踝。
慢慢地將你的目光從你面前的天空中移開……并保持住。這個(gè)版本的加長山是訓(xùn)練單腿站立所需的參與度和專注力的好方法。
Another one of those preparatory shapes with two feet on the ground! However, this one can be pretty tricky, and requires deep attentive focus of your mind's eye.
Take a strong Mountain pose with your navel pulled in so that your tailbone is tucked slightly under and your hip points reach up towards your ribs. Then, lift your ribs to to the sky and stretch your arms up until you are standing on your tippy toes squeezing your ankles.
Slowly peel your gaze from out in front of you up to the sky…and hold. This version of extended mountain is a great way to train the engagement and focus it takes to stand on one leg.
4. 樹式
Tree Pose
在樹式中，將抬起的腳深深地壓入大腿或小腿肌肉，將胸部拉向天空。在心臟中心將雙手相互按壓是另一種提醒身體中心并找到平衡的好方法。如果您仍然搖搖晃晃，您可以將腳趾放在墊子上以獲得三腳架版本。
In Tree pose, press your lifted foot deeply into your thigh or calf muscle and draw the chest up to the sky. Pressing the hands into each other at heart center is another great way to remind your body of its center and find your balance. If you are still wobbly, you can lower your toes to the mat for a tripod version.
5.鷹式
Eagle Pose
用同一個(gè)腳趾三腳架采取鷹式。讓抬起的腳的腳趾接觸地板，而不是將它們一直纏繞在站立的腿上。在這里練習(xí)平衡可以讓您在加強(qiáng)平衡的同時(shí)享受鷹式的所有好處。
請(qǐng)記住，您的平衡每天都在變化，主要是關(guān)于您的內(nèi)在焦點(diǎn)和清晰度?？隙ㄓ幸恍┥眢w上的東西可能會(huì)阻礙你，但如果你在平衡方面遇到困難，你更有可能只需要呼吸，給自己時(shí)間和空間來集中注意力并朝著它訓(xùn)練。
Take Eagle pose with the same toe tripod. Have the toes of the lifted foot touch the floor instead of wrapping them all the way around your standing leg. Practicing balancing here gives you all the benefits of Eagle Pose while you work on strengthening your balance.
Remember your balance changes daily and is mostly about your inner focus and clarity. There are definitely some physical things that could be standing in your way, but if you are having trouble balancing, it is far more likely that you just need to breathe and give yourself time and space to concentrate and train towards it.
