Yoga for balance: one pose to boost strength and running efficiency

Tree pose is perfect to practice whenever you have five minutes to spare. Your co-ordination, running efficiency and proprioception will improve as a result. (Proprioception refers to your sense of the position of your body as it moves through space, and training this ability is highly correlated to athletic performance and reduces your risk of injury.)

Practising balance is meant to be fun–and it’s OK to find it challenging. Start near a wall to lean on or touch if needed, and if you fall out of your pose, shake it off and start over. You’ll be surprised by how quickly your body learns and you gain strength.

Tree pose

Stand tall with your feet a few inches apart, and ground yourself by pressing your feet into the mat or floor and firming your leg muscles. Gently lift your lower belly by engaging your core (imagine drawing your belly button in and up).

 

 

 

 

 

 

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Take a deep breath, lifting your chest, and as you exhale, draw your shoulder blades down your back. Find something steady to focus your gaze on.

Place your hands on your hips and raise your right foot onto your shin or high onto your left thigh (below or above the knee). Press your foot into your leg, and keep rooting down through that left foot. Work on keeping your pelvis level and facing forward.

Hold for several breaths, then step back into your neutral pose and repeat on the other side.

Modifications

If you feel steady, you can bring your hands up to heart centre and press your palms together, or send your arms overhead like tree branches. If you’re looking to make the pose more difficult, try closing your eyes (you’ll be surprised at how much more difficult it becomes).

If you’re new to balance positions, try keeping both feet close to the ground–standing on your left foot, keep your right toes on the floor and bring your heel to just above your ankle.