Steps to Stability: Refining One-Legged Standing Poses

Practicing yoga benefits our activities of daily living. We breathe easier, sit more comfortably and feel stable and strong when standing and walking. For this post, we’ll focus on the muscles that are active during the “mid-stance” phase of walking—which is essentially a one-legged standing pose. Then we’ll develop some cues for engaging these muscles to improve stability in balance poses such as Vrksasana (Tree Pose) and Hasta Padangustasana (Extended Hand-to-Big-Toe Pose). Improved stability in these asanas, in turn, enhances the beneficial effects of the practice.

The walk cycle is traditionally divided into several phases, as illustrated in figure 1. Researchers have used surface EMGs to detect which muscles are most active during each of the various phases of walking. For example, during the mid-stance phase, the hip muscles that show a higher level of contraction include the gluteus minimus and tensor fascia lata (figure 2). The gluteus minimus helps stabilize the head of the femur (ball) in the acetabulum (socket). The tensor fascia lata acts to stabilize the pelvis and knee. These muscles engage automatically when we stand on one leg (unless there is an underlying pathological condition). We can improve their function in one-legged standing poses by consciously engaging them in a variety of other asanas, including Adho Mukha Svanasana (Downward Facing Dog Pose), Uttanasana (Standing Forward Bend Pose) and Upavista Konasana (Seated Angle Pose).

Another muscle that is active during the mid-stance phase of gait is the rectus abdominis, which runs from the pubis to the front of the ribcage and xiphoid process of the sternum. This muscle aids to stabilize the lumbar spine and pelvis during this part of the walk cycle (figure 3). Consciously engaging the rectus abdominis during one-legged standing poses thus helps to maintain balance. The transversus abdominis also contributes to stability through its myofascial connection to the thoracolumbar fascia.

Stabilizing the Core

Begin by working with a support, such as a chair or a wall so that you can focus on integrating the muscular engagement without having to also focus on balancing (figure 4). Take Tree Pose and, on your exhalation, gradually tense the abdomen; a visual cue is to draw the navel inward. Activating the abdominal muscles increases intra-abdominal pressure and tightens the thoracolumbar fascia, thus lifting the torso and stabilizing the lumbar spine. Working with the abdominals also amplifies the mind-body connection to this region, creating a “functional focal point.” 

Cues for stabilizing the core are best practiced over a period of several sessions (using a support for balance). The targeted muscular engagement becomes increasingly refined and efficient with each successive session and is easier to use with the final pose.

More great information on yoga and balancing – Olga Kabel’s article How to Train Balance: 4 Awesome Ways to Build Strength & Balance from Regular Practice.

Study Yoga and Balance- with Baxter Bell, MD, and YogaUOnline – Yoga for Core Integrity and Balance.

References:

1) Crommert ME, Ekblom MM, Thorstensson A. “Activation of transversus abdominis varies with postural demand in standing.” Gait Posture. 2011 Mar;33(3):473-7.

2) Winter DA: The biomechanics and motor control of human gait: normal, elderly and pathological, ed 2, Waterloo, Canada, 1991, University of Waterloo Press.