﻿ Yoga Asanas | Tripping and falling too often? Here's how yoga can help build equilibrium control | Health Tips and News


Kirti Pandey
Updated Jul 22, 2021 | 07:56 IST

The Vrikshasana pose of yoga is like the Stork Stand Balance pose with a slight variation. To acquire a good and powerful sense of balance, learn yogasanas like Hastapadasan, vrikshasan, tadasan, etc.

The Vrikshasana pose of yoga is like the Stork Stand Balance pose
The Vrikshasana pose of yoga is like the Stork Stand Balance pose  |  Photo Credit: iStock Images

Key Highlights

  • As we move out of childhood and assume our roles as working adults, we forget how we could balance extremely well as children.
  • Loss of this ability to stand in equilibrium is no mean loss. It also signals the start of your march towards the gradual stiffening of your muscles and joints.
  • Take the simple Stork Stand Balance test and if you wish to better your score, turn to the trusted science of yoga.

Have you wondered if you still have the same balancing skills that you had in your school days? Would you not want to assess your body balance ability now?

You should ask your qualified trainer or a sports medicine doctor about the Stork Balance Stand Test. This test  requires the person to stand on one leg for as long as possible. The Stork Balance Stand Test is not to be mixed up with the seemingly similar Flamingo Balance Test that is actually different. This test will help you assess the whole body balance ability as you balance on the ball of your foot.

Equipment required: A flat, non-slip surface, stopwatch, paper and pencil. 

Stork Stand Balance Test

  1. Remove the shoes.
  2. Stand on one leg.
  3. Place the hands on the hips.
  4. Now position the non-supporting foot against the inside knee of the supporting leg.
  5. Take a minute to practice the balance.
  6. Raise the heel to balance on the ball of the foot.
  7. The stopwatch is started as the heel is raised from the floor.
  8. When any one of the following actions occurs, STOP the stopwatch:
  • The hand(s) come off the hips.
  • The supporting foot swivels or moves (hops) in any direction.
  • The non-supporting foot loses contact with the knee.
  • The heel of the supporting foot touches the floor

Now rate the performance on the following scale:

Rating    Score (Duration that the stand lasted)

Excellent    > 50 seconds
Good          40-50 seconds
Average      25-39 seconds
Fair            10-24 seconds
Poor           < 10 seconds

Yoga to the rescue:

If your Stork Stand Balance score was not impressive, fret not. There are a number of yoga asanas that a trained and certified instructor can teach you so as to master the art of balancing.

Catherine Woodyard of Department of Health, Exercise Science and Recreation Management, The University of Mississippi, (USA) - writes, "It is through the unification of the physical body, breath, and concentration while performing the postures and movements that blockages in the energy channels of the body are cleared and the body energy system becomes more balanced.


Check out the following Yoga asanas taught by and shared by the Art of Living foundation - asanas that are especially focused on balancing the body's equilibrium.


  1. Stand straight. Relax your breath. 
  2. Breathe in and slowly lift both arms together above your head.
  3. Keep your fingers interlocked.
  4. Breathe in and as you exhale.
  5. Tilt towards the left side without folding the elbows.
  6. Experience the stretch from the base of the spine.
  7. Slowly, come up and repeat the sideways bend.
  8. Do not forget to stretch towards the right side as well. 
  9. Relax and come back to the pose of the mountain - Tadasana.


  1. Fold your hands, join your palms together in front of the chest in namaskar mudra. 
  2. Fold your left leg and try to fix the heel on the right leg at the highest point possible, just below the hip joints. 
  3. Focus your thoughts and vision to maintain balance. Imagine you are a tree in balance. 
  4. Like the roots of a tree do, our feet too act as the roots and help balance the entire weight of the body.
  5. Vrikshasana (Tree Pose) not only helps improve balance, it also gives your body a proper posture and boosts concentration power.
  6. Now slowly exhale, bring down your hands from the side of your body and gently release the right leg.
  7. Stand tall and straight as you did before you started.
  8. Then repeat the pose with your left leg while your right leg rests on the floor.


  1. Stand in Tadasana (Mountain Pose).
  2. Stretch both hands up to the sky and look upwards.
  3. As you breathe out, slowly bend forward trying to touch the tip of the toes with your fingers.
  4. Inhale and slowly stretch up, keeping the spine straight as possible. 
  5. Breathe out and slowly come back to the original position. Relax your breath. (Instructions as per Art of Living page)



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