6 Yoga Balance Poses to Keep You on Your Toes

Experts often recommend balance training for older adults. This is understandable, given that balance starts to decline around age 50. That decline can increase the risk of falls or other serious injuries. But adding balance exercises to your workout plan can benefit you at any age. 

Yoga is one of many ways to improve your balance. The practice includes postures that stretch and strengthen core and lower body muscles that are critical for stability. And both standing and seated postures, such as chair pose and boat pose, can help people of different fitness levels work on their balance. 

Here's a roundup of the best yoga balance poses –– including how to do them and best practices –– to keep you steady on your feet.

What are the best yoga balance poses?

The best yoga balance poses engage core and leg muscles that help stabilize your body. They include stretches and strengthening postures that use your body weight for resistance. Here are six yoga poses for better balance and stability. 

1. Chair pose

Chair pose can help strengthen lower body muscles like the glutes, hamstrings in the back of the thighs, and calves. It also engages core and upper body muscles in your back and shoulders. As its name suggests, chair pose can make certain movements –– like sitting in a chair and standing up –– easier. 

• Step 1: Stand on your yoga mat with your feet together or a few inches apart. You can keep your feet and knees separated if you need to take it easy on your lower back. If you keep your feet together, make sure your knees are together, too. 

• Step 2: Imagine that you want to sit in a chair. Bend your knees and lower your hips toward the back of your mat. Feel your weight sink back into your heels.

• Step 3: Relax your tailbone and draw your lower belly up and in, away from your thighs.

• Step 4: Keep your knees bent as you place your hands on your hips or extend your arms overhead.

• Step 5: Hold for 10-30 seconds before straightening your legs to release the pose. 

2. Triangle pose

If you walk, run, or cycle, your lower body will thank you for practicing this hip opener. Triangle pose stretches the external rotators on the sides of your hips, as well as your hamstrings and groin muscles. Your shoulders, chest, core, and spine also work together when you do this move. 

• Step 1: Start in a wide stance on your yoga mat, with your feet parallel, about 3-4 feet apart. 

• Step 2: Turn your right foot out so your toes point to the short side of your mat. Rotate your left foot slightly inward at a 45-degree angle. 

• Step 3: Extend your arms out at your sides with your palms facing the floor. 

• Step 4:  Bend at your right side, tilting your pelvis and torso toward your right foot. Lengthen your torso over your right leg as much as you can to avoid pinching your hip. And keep your right arm straight as you lower it toward your right leg. 

• Step 5: For stability, place your right hand on your right shin, outside your right foot, or on a yoga block. Extend your left arm up toward the ceiling to open your chest. 

• Step 6: Keep your neck neutral as you look up toward your left hand. Or look down at the mat to prevent straining your neck. 

• Step 7: Pause for 10-30 seconds, and then repeat the steps with your left side. 

3. Tree pose

Tree pose doubles as a core and leg strengthener that stretches the hips, inner thighs, and groin. The posture challenges you to stand on one leg to improve your balance. 

• Step 1: Stand up straight on your mat with your feet together. 

• Step 2: Shift your weight to your right foot, and lift your left foot off the mat. 

• Step 3: Bend your left knee to a 90-degree angle. Open your hip as you move your left knee out to your left side. 

• Step 4: Place your left foot on the inside of your right shin (below the knee) or inside your right thigh (above the knee). Avoid placing your foot directly on your knee. 

• Step 5: Look straight ahead. It helps to fix your gaze on a specific point ahead of you. Press your hands together at your heart or extend your arms upward.

• Step 6: Hold the pose for 10-30 seconds, and then repeat the steps with your left leg. 

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4. Crescent lunge pose

Crescent lunge pose is a good way to stretch the hip flexors, especially for people who sit for most of the day. This pose will strengthen your inner thighs and groin muscles. It opens your chest and shoulders, too.

• Step 1: Stand upright on your mat with your feet hip-width apart. Tighten your core to support yourself. 

• Step 2: Bend your right knee at a 90-degree angle as you step your left foot back to come into a runner’s lunge. Press into the ball of your left foot with your left heel off the mat. 

• Step 3: Lower your hands to the mat. Lightly pressing your fingertips into the mat on either side of your right knee.  

• Step 4: Slightly bend your left knee and place both hands on top of your right thigh. To intensify this pose, reach your arms up toward the ceiling. Hold for 10-30 seconds.  

• Step 5:  Release your hands back down to your mat to reframe your right foot and come out of this pose. Then, switch sides and repeat the steps. 

5. Warrior III pose

You'll feel fierce when you nail this posture. Warrior III pose promotes whole-body stability. It targets your legs, back, and abdominals. And it activates ankle and foot stabilizers, making this one-legged pose great for balance training.

• Step 1: Stand with your feet together on your mat. Step your right foot back to come into a high lunge. 

• Step 2: Reach your arms overhead and face your palms toward each other. 

• Step 3: Shift your weight forward onto your left leg. 

• Step 4: Engage your core as you lower your torso toward the floor and lift your right foot off your mat. 

• Step 5: Straighten your left leg as you continue lowering your torso. Your body should be parallel to the floor, forming a straight line from your fingertips to your right foot. If you have trouble balancing with your arms extended, you can rest your hands on yoga blocks for extra support. 

• Step 6: Hold for 10-30 seconds. Bend your left knee to release the pose and return to a high lunge. Then, switch sides and repeat the steps. 

6. Boat pose

Boat pose challenges you to balance on your sitting bones. It's a great way to strengthen your core, including the hip flexors and adductors that keep you steady during activities like stair climbing or running. You might have trouble holding boat pose at first. But don't give up. It takes time to perfect postures and build strength. 

• Step 1: Sit on your mat with your knees bent and your feet flat on the floor. 

• Step 2: Hold the backs of your thighs in your hands. Keep your back straight as you lean back, coming halfway down to your mat. 

• Step 3: Lift your feet off the mat, bringing your shins parallel to the floor with your toes pointed forward. 

• Step 4: Fully extend your legs to intensify this pose. 

• Step 5: Reach your arms forward or overhead, or place them behind you on your mat. 

• Step 6: Hold for 10-30 seconds, or as long as you can. 

Why is yoga so good for balance?

Yoga uses your body weight to train muscle groups that keep you from falling during daily activities. Stand up and pause or take a few steps. Do you feel sturdy? If so, you can thank multiple body parts –– including your core and lower body muscles –– for that stability. 

Your core is the center of your body. So think about your pelvis, lower back, hips, and abdominals. These body parts work together to help you stay upright. Large muscles in your lower body play a role, too. Your glutes, quadriceps, and hamstrings help evenly distribute your weight when you walk, sit, or stand. 

Yoga balance poses put all of these muscle groups to work. The mind-body practice has been shown to improve static and dynamic balance in many populations, including older adults. 

Static balance is the ability to remain upright in a stationary position, like sitting or standing still. Take mountain pose, for example. You use your trunk and lower body muscles to stay on your feet and hold the standing posture. 

Dynamic balance keeps you on your feet while you move. You rely on it when you tilt your torso and put your hand on your yoga mat during half moon pose. 

How often should you practice yoga for balance?

The American Heart Association recommends older adults practice balance training at least three times per week. But you can practice yoga balance poses as much as you'd like. One study showed adults who practiced yoga at least five times weekly had a greater sense of well-being. And a 12-minute daily yoga practice has been shown to reverse bone loss from osteoporosis and improve bone mineral density. 

But talk to your healthcare provider before you start, especially if you have a balance disorder or recent injury. Several things –– such as problems with your thyroid, nerves, or feet –– can make you feel unstable. And your healthcare provider can help you identify the cause of the issue and determine the best treatment plan.

Start slowly with new yoga poses when you get your provider's OK. Here are a few other tips to keep in mind: 

• Avoid locking your knees when doing any pose.

• Keep your supporting knee slightly bent when standing on one leg.

• Use a chair or yoga blocks for extra support when necessary.

• Remember to breathe. 

• Listen to your body, and do not force yourself into any poses. 

You can start with beginner-friendly sessions a couple of times per week. Or add some poses to your cooldown regimen or as part of a cross-training workout. Then, work your way up from there to find the right schedule. 

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Written by:

Jasmine Jackson

Jasmine has worked as a production editor, proofreader, and writer. She is a certified yoga instructor, aerial yoga instructor, and stretch therapist.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

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