平衡是一项艰苦的工作，它每天都会根据许多不同的外部和内部变化而变化。是的，很可能是您需要打造更强壮的脚踝，或者您的伤势稍微影响了您的平衡，但它也受到您所感受到的压力量、疲劳程度的高度（并且通常更多）影响你是，你有多心烦，你的呼吸是否顺畅。
有太多变数，很容易在练习中放弃平衡，而只是跳过这些姿势或靠墙（顺便说一句，这完全没问题！）。但是，您的瑜伽练习也与纪律有关……因此，在练习期间尝试这些调整和形状，以加强您的“平衡肌肉”，然后再寻找墙壁 - 当然是在您放弃之前！
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婴儿式前弯
1.Rag Doll婴儿式前弯.webp.jpg
这听起来像是一个奇怪的建议，但通常双脚着地的姿势会让你为以后的平衡做好准备。布娃娃可帮助您校准您的中心。它还提醒您在任何折叠平衡中用脚趾抓握并用头部平衡您的后端（即未来的乌鸦握和麻雀，甚至半月，战士三）。
尝试在练习开始时以双脚着地的柔软前弯姿势摇摆，以帮助您保持平衡。
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.卧虎式
Crouching Tiger Pose
否则称为单腿椅子式。专注于压入你脚的四个角，如果那个提示对你不起作用，然后压入你站立脚的内足弓和外足弓。这将帮助您锻炼腿部肌肉。
此外，尝试激活抬起的脚的脚趾，以帮助臀部抬起腿，并开始接触下部核心肌肉。请记住，你越是收腹并抬起你的肋骨，你的参与度就越高——这可以在任何站立平衡姿势中用更多的力量来平衡你。
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. 扩展山式
Extended Mountain Pose
另一个有两只脚在地上的预备形状！但是，这可能非常棘手，并且需要您的注意力高度集中。
做一个强壮的山式，肚脐内收，这样你的尾骨就会稍微下垂，你的臀部点向上伸向你的肋骨。然后，将你的肋骨抬向天空，向上伸展你的手臂，直到你站在你的脚趾上，挤压你的脚踝。
慢慢地将你的目光从你面前的天空中移开……并保持住。这个版本的加长山是训练单腿站立所需的参与度和专注力的好方法。
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. 树式
Tree Pose
在树式中，将抬起的脚深深地压入大腿或小腿肌肉，将胸部拉向天空。在心脏中心将双手相互按压是另一种提醒身体中心并找到平衡的好方法。如果您仍然摇摇晃晃，您可以将脚趾放在垫子上以获得三脚架版本。
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.鹰式
Eagle Pose
用同一个脚趾三脚架采取鹰式。让抬起的脚的脚趾接触地板，而不是将它们一直缠绕在站立的腿上。在这里练习平衡可以让您在加强平衡的同时享受鹰式的所有好处。
请记住，您的平衡每天都在变化，主要是关于您的内在焦点和清晰度。肯定有一些身体上的东西可能会阻碍你，但如果你在平衡方面遇到困难，你更有可能只需要呼吸，给自己时间和空间来集中注意力并朝着它训练。
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.
