Asanas for Steadiness & Balancing

Balance of body, mind and prana are essentials for physical and mental health. Regular specific asanas and moderate diet make this possible. In present time, when people running to meet deadlines, tension is imminent. A few asanas are discussed here which are extremely useful for sense of balance, steadiness of mind, breath balancing etc.
 
For balancing of body, increasing metabolic rate & eliminating toxins –
In starting breathe normally, when elevate body breathe deeply. Awareness maintained in the final pose. These asanas should be done at the end of asanas. People suffering from high BP, heart ailment, hernia or peptic or duodenal ulcers should not attempt.

1. Mayurasana (Peacock pose) – Lie flat on the ground inverted (on the stomach &chest), breathe normally, place both palms on the floor with the elbows on each side of the naval, bring the wrists & forearms together son they touch, lean forward and rest the abdomen on the top of the elbows just below the naval, let the chest rest on the top of the upper arms, breathe in deeply, slowly elevate the trunk, head & legs in the straight line, hold the head upward, balance the body on palms, final pose, remain as much as comfortable, lower the legs on the ground, if possible repeat.
2. Hamsasana (Swan pose) – it is exactly same as mayurasana, except the feet are not raised off the ground.
3. Padma Mayurasana (Lotus peacock pose) – it is done in padmasana.

 
For sense of balance, steadiness of mind and sooths tension –

1. Baka Dhyanasana (Patient crane pose – long bird) – Squat on the floor with feet apart, balance on tiptoes, place palms flat on the floor directly in the front of the feet with the fingers pointing forwards, the elbows should be bent outwards, adjust and slowly lean forward, lift the feet off the ground, support the whole body on the hands & arms, keep the knees firmly in contact with the upper arms, bring the two feet together, raise the head upwards, final pose, stay till comfortable, slowly lower the feet, repeat.
2. Padma Parvatasana (Lotus mountain pose) – it is beneficial in developing balance and helps to reduce nervous tension. Process – sit in padmasana, slowly raise the buttocks off the ground so that weight of the body is entirely on the knees, slowly straighten the spine & make the back & legs vertical (one can use support of wall initially), fix the gaze on the wall directly in front of the eyes, raise one arm upwards, maintaining balance with other arm, try to raise the other arm upwards, breath normally throughout, final pose.   
3. Garbha Pindasana (Foetus in the womb pose) – Sit in Padmasana, slowly slide the two arms between the calf and thigh of each leg, insert the arms till elbows bend under the calves, place the hands behind or on the side of the head, simultaneously maintain balance of the body so that only bottom of the spine rests on the floor, final pose, breath normally, stay till comfortable, then lower the arms and legs, release.
4. Kukkutasana (Cockerel pose) – Sit in padmasana, slowly slide the two arms between the calf and thigh of each leg, place palms flat on the ground in front of the buttocks, push forwards & raise the body so that it is balanced on the two arms, hold the back straight, breath normally throughout, final pose, stay till comfortable, then lower the arms and legs, release.
5. Eka pada prnamasana (one legged prayer pose) – this helps to bring nervous equilibrium and develop coordination between different parts of the body. Process – stand upright, face forward & gaze at fixed point on the wall, bend one leg & place the sole on the thigh of other leg, using the hands, adjust the heels so that it is close to perinium, raise hands & place palms together in the front of chest, final pose, stay till comfortable, then lower the folded leg, do it with other leg.
6. Dwi pada kandharasana (Two-legged shoulder pose) - Eka pada sirsana is an excellent preparatory asana for dwi pada asana. This is advanced forward bending asana. It revitalizes the nerves of the whole body. It has profound effect on all the abdominal organs, esp. kidneys, liver, spleen, intestine, and pancreas. It also massages pelvic organs which brings efficiency in sexual and eliminatory systems. Process – lie flat on the back, relax, bend one leg upward and place the foot behind the head, leg under the armpit of same side of arm, repeat the same process with other side of leg, both arms rest above the two legs, try to cross the feet behind the head, place the palms together, relax, this is final pose, breathe slowly and deeply, stay in final pose till comfortable, then carefully unfold the legs and straighten them. Do counterpose – bhujanasana, matsyasana etc.
7. Santolanasana (Balancing pose) - this helps to bring nervous equilibrium and develop coordination between different parts of the body. Process – lie downward on the chest side, lean forward & raise the whole body on the arms, legs & trunk to be horizontal, arms vertical, then raise one arm & rest it along the trunk & thigh, entire body sideway so it stands on vertical arm & one foot, do this posture from other arm, return to original pose of downwards with both arms vertical, then place one arm on the back, maintain balance till comfortable, then return the arm on the floor & do it with other arm, return the arm to floor, then raise one leg, stretch it upward & backward, hold the head upward, maintain balance, one round complete.
8. Pada angusshthasana (Tiptoe pose) – this helps to bring nervous equilibrium and develop coordination between different parts of the body. Process – sit on the heels, breathe normally throughout, raise the heels & balance on tiptoe, lower the heels slightly to make the thighs horizontal, adjust the body to bring heel of one foot so that it presses into the area of perineum, carefully put the other foot on the opposite leg, place palms together in prayer position in the front of the chest, final pose, stay till comfortable, lower the foot and repeat the process with other leg. Initially, support of wall can be taken.
9. Tadasana (Palm tree pose) – This asana develops a sense of balance and loosens up the entire spinal cord. Stand with feet 15 cms apart, gaze directly in the front, interlock the fingers of both hands, raise oneself on the toes, try to stretch upward, remain in that position for a few seconds, then lower the body and bend and rest the back of hands-on top of the head, repeat. Inhale deeply as body is raised, hold the breath in final position and exhale while lowering.
10. Tiryak Tadasana (Swaying Palm tree pose) – modified Tadasana. Bend the body left and right in raised position. Breathing should be normal. 

 
For breath balancing:

1. Padadhirasana (Breath balance pose) – pressure is simultaneously applied under both armpits. Place the right & left hands under the left & right armpits respectively with the thumb upwards in front of the shoulder. Close the eyes. This is final pose. Breath slowly & deeply. Practise until the breath flows become equalised. This brings about a balance of the air flows through the right and left nostrils. It is important for balancing external & internal realms.
2. Yoga Danda (T shaped wooden crutch used by yogis) – If the left nostril flow is predominant then the crutch in placed under left armpit. It will increase the right nostril flow. Likewise, crutch is placed under the right armpit to induce a greater flow of the left nostril.
3. Ida & Pingala Shuddhi – Sit in comfortable pose, close the eyes, Ida Shuddhi - imagine & feel the breath flowing in and out through the left nostril. Synchronize the mantra Aum with both inhalation and exhalation. Pingala Shuddhi – same as Ida Shuddhi except through right nostril.
4. Lying position – If the Ida needs to flow then automatically there is the tendency to lie down on the right side; likewise, for Pingala, lie down on the left side. For flow through left nostril, pressure under right armpit; to induce flow through right nostril, pressure under the left armpit. 

 
For Balancing emotions: -
For dissolving Anger – Shashankasana
 
For Balancing various systems in the body (Surya Namaskara): -
Surya Namaskara is not categorised as asanas or yoga. Its twelve physical postures correspond to zodiac signs. The physical postures are synchronized with breathing, specific seed (bija) mantras, and awareness. The twelve physical postures are

1. Pranamasana (prayer pose) – Mantra – Om Hram Mitraya Namah – for friend
2. Hasta Utthanasana (Raised armed pose) – Mantra – Om Hrim Ravaye Namah – for shining
3. Padahastasana (Hand to foot pose) – Mantra – Om Hrum Suryaya Namah – beautiful light
4. Ashwa Sanchalasana (Equestrian pose) – Mantra – Om Hraim Bhanave Namah – for brilliance
5. Parvatasana (mountain pose) – Mantra – Om Hraum Khagaya Namah – for who moves in the sky
6. Ashtanga Namaskara (worship with eight points) – Mantra – Om Hrah Pushne Namah – for giver of strength
7. Bhujangasana (Cobra pose) – Mantra – Om Hram Hiranyagarbhaya Namah – for the golden centred
8. Parvatasana (Mountain pose) – Mantra – Om Hrim Marichaye Namah – for he lord of dawn
9. Ashwa Sanchalasana (Equestrian pose) – Mantra – Om Hrum Adityaya Namah – for the son of aditi
10. Padahastasana (Hand to foot pose) – Mantra – Om Hraim Savitre Namah – for beneficence
11. Hasta Utthanasana (Raised armed pose) – Mantra – Om Hraum Arkaya Namah – for energy
12. Pranamasana (prayer pose) – Mantra – Om Hrah Bhaskaraya Namah – for leading to enlightenment.

 
Surya Namaskara should be practiced before doing other asanas, preferably at the time of sunrise. In day time, it should be done after a gap of at least three hours after meals. It should not be done at the time of sleep. To start with, two-three rounds can be done. It loosens up the entire body, eliminates toxins from the body and balances various systems in the body such as digestive system, circulatory system, respiratory system, endocrine system, eliminative system etc.

Reference: A systematic Course in the Ancient Tantric Techniques of Yoga and Kriya – by Swami Satyananda Saraswati