5 yoga balance poses to improve stability and coordination
Improve your overall stability and coordination with these yoga balance poses recommended by Hinge Health physical therapists.
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No matter your age or athletic ability, good balance is something everyone needs. There’s more truth than you might think in the saying, “life’s a balancing act”: You rely on balance daily to do chores, carry groceries, and climb stairs.
One great way to improve your balance: practice yoga balance poses. But these moves don’t just help fine tune your balance — they also support your coordination and stability. This can make everyday activities like driving, getting dressed, or standing up from a chair feel easier and smoother.
Read on to learn about how to improve your balance, stability, and coordination with yoga poses recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Revisado por nuestros expertos clínicos y médicos
Bijal Toprani, PT, DPT
Melia Lewis, PT, DPT
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Yoga balance poses for stability and coordination
Not all of these moves are traditional yoga poses, however, they are similar to classic poses. Some challenge your ability to balance on one leg, while others target coordination and core stability. Incorporating these movements into your exercise routine can help make everyday activities feel easier and more stable.
This move is similar to chair pose in yoga, but with less of a squat. “This gentle pose can help you feel more steady in your back and core,” says Melia Lewis, PT, DPT, a physical therapist at Hinge Health. Founder also helps improve upper and lower body mobility, easing tension after a long day of sitting.
How to do it:
Start by standing with your feet wider than hip-width apart and your knees slightly bent.
Now move your weight onto your heels as you move your butt back.
Reach your hands in front of you so they’re about level with your head.
Keep your chest up as you hold this position.
Relax back to the starting position.
PT tip: “Gently engage your core muscles as you move into this pose to ease strain from your back,” Dr. Lewis says.
2. Single-leg balance
Want expert care? Check if you're covered for our free program →Similar to dancer pose in yoga, this challenges your balance on one leg. As you hold the pose, you’ll notice the small muscles in your feet, legs, and hips working together to help you feel steady.
How to do it:
Start by standing in a comfortable position.
Bend one leg to lift your foot off the floor by bringing your heel up toward your butt.
Grab your foot or ankle with your hand as you reach out with your other arm to help with your balance.
Focus on your balance and your breath as you hold this position.
Relax your foot to the floor and return to a standing position.
PT tip: “I recommend finding a spot directly in front of you to stare at to help you maintain your balance,” Dr. Lewis says.
Get more information on how to do a single leg balance here.
3. Crescent lunge
Want expert care? Check if you're covered for our free program →Crescent lunge is a dynamic exercise that helps you build strength and stability in your legs, hips, and core. Practicing this movement regularly can make transitions — like stepping forward, climbing stairs, or getting up from the floor — feel more steady.
How to do it:
Start by standing with your feet a comfortable distance apart.
Take a big step forward and bend through your knee to lower yourself toward the floor.
Reach your arms overhead to keep your chest upright.
Focus on your balance while you hold this position.
Push back to standing.
This yoga pose enables you to build core strength and stability, which can help support balance in everyday activities like walking, running, or hiking. As you alternate your arms and legs, try to keep your hips facing the ground and your core muscles engaged. “This can help you feel steady and connected throughout the movement,” Dr. Lewis says.
How to do it:
On a yoga mat, get into a comfortable position on your hands and knees, with your hands below your shoulders, and your knees directly under your hips.
Lift and extend one leg behind you while you reach your opposite arm off the ground. Your leg and arm should form a straight line with your back.
Return to the starting position.
Repeat on the opposite side, lifting your other arm and leg off the floor. Return to the starting position.
Get more information on how to do a bird dog here.
5. Hollow body hold
Want expert care? Check if you're covered for our free program →This move mirrors boat pose in yoga. Instead of holding in a reclined seating position, you lie comfortably on the floor. This dynamic movement helps strengthen many core muscles, which can improve your stability and support your lower back muscles.
How to do it:
Start by lying comfortably on your back with your knees bent and your feet flat on the floor.
Now, lift your shoulders, arms, and legs off the floor.
Straighten your legs and reach your arms overhead.
Your lower back and butt should be the only parts of your body touching the floor.
Focus on keeping your abdominals tight as you hold this position.
Relax back to the starting position.
Get more information on how to do hollow body hold here.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your yoga balance poses
Note: Some of these moves may feel challenging if you’re dealing with pain. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of yoga balance poses
The benefits of including the above yoga balance poses into your exercise routine or yoga practice go beyond enhancing your balance. Doing these moves often can help increase your strength and flexibility across your entire body, making movement easier. It may also support your cognition: Research shows that performing mindful movements (like the ones above) can help improve your focus. Other benefits include:
Improves mobility. By exploring new movements and poses, you can improve ease and comfort in your body. “These poses can help boost mobility in your body, reducing tension or stiffness from long periods of sitting,” Dr. Lewis says.
Reduces injury risk. Practicing yoga poses enhances your strength, mobility, flexibility, and coordination, which can help reduce your risk of rolling your ankle or falling, for example. “Many yoga poses challenge you to keep your balance for extended periods, which can help lower the risk of falling, which is especially important as you age,” Dr. Lewis says.
May alleviate low back pain. A lot of yoga balance poses require you to engage and strengthen your core muscles, which takes pressure off your lower back and may even reduce discomfort.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Jeter, P. E., Nkodo, A.-F., Moonaz, S. H., & Dagnelie, G. (2014). A Systematic Review of Yoga for Balance in a Healthy Population. The Journal of Alternative and Complementary Medicine, 20(4), 221–232. doi: 10.1089/acm.2013.0378
Voss, S., Cerna, J., & Gothe, N. P. (2022). Yoga Impacts Cognitive Health: Neurophysiological Changes and Stress-regulation Mechanisms. Exercise and Sport Sciences Reviews, Publish Ahead of Print(2). doi: 10.1249/jes.0000000000000311
Chang, D. G., Holt, J. A., Sklar, M., & Groessl, E. J. (2016). Yoga as a treatment for chronic low back pain: A systematic review of the literature. Journal of Orthopedics & Rheumatology, 3(1), 1. https://pmc.ncbi.nlm.nih.gov/articles/PMC4878447/