平衡并不是我们在日常生活中考虑太多的事情，但随着年龄的增长，保持良好的平衡以防止跌倒和受伤变得非常重要。改善平衡也有助于您的瑜伽练习、其他体育活动和日常生活。
问题是改善平衡可能有点像第 22 条规则。你很难保持平衡，所以这些姿势令人沮丧，但如果你不练习这些姿势，你的平衡将永远不会改善。自己练习这些姿势可能有点令人生畏。将为您提供支持并帮助您找到平衡和力量，让您在飞行时感到脚踏实地！
这里有六个站立瑜伽姿势可以改善你的平衡。
Balance is not something we think much about in our daily lives, but as we age, it becomes incredibly important to have good balance to prevent falls and injuries. Improved balance can also help in your yoga practice, in other physical activities, and in daily life.
The problem is improving balance can be a bit of a catch-22. You struggle to balance so the postures are frustrating, but if you don’t practice those postures, your balance will never improve. Practicing the postures on your own can be a bit daunting. Support you and help you find balance and strength, so you can feel grounded while you fly!
Here are six standing yoga poses to improve your balance.
- Tadasana（山式）
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它可能看起来不过是站立，但 Tadasana 是找到平衡的好方法。通过感受双脚的重量平衡并拉长脊柱，您将改善您的姿势，进而改善您的平衡。
您还可以闭上眼睛从姿势中获得更多的平衡好处。
It may not seem like much more than standing, but Tadasana is a great way to find your balance. By feeling where your weight is balanced on your feet and elongating your spine, you will improve your posture which, in turn, improves your balance.
You can also get even more balancing benefits out of the pose by doing it with your eyes closed.
- Vrksasana（树式）
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充分利用这一点的关键是真正关注身体的每个部位。
从地面开始，感受重量集中在站立脚上的位置。现在向上移动站立的腿，感受膝盖微弯的肌肉。注意你的臀部和骨盆在哪里？它们是水平的并稍微隐藏在下方还是一侧伸出？
确保你的脊椎笔直，你的肩膀和头部继续沿着这条直线。您还可以通过改变手臂的位置甚至闭上眼睛来挑战自己。
The key to getting the most out of this is really paying attention to every part of your body.
Start at the ground and feel where weight is concentrated on your standing foot. Now move up your standing leg and feel the muscles engaged with a micro-bend in your knee. Notice where your hips and pelvis are? Are they level and tucked under slightly or is one side sticking out?
Make sure your spine is straight and your shoulders and head continue along that straight line. You can also challenge yourself by changing the position of your arms or even closing your eyes.
- Utthita Hasta Padangusthasana（伸展手到大脚趾姿势）
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这并不容易，但是这种姿势会帮助你注意到你的体重在哪里，并帮助你确保你的臀部在一条线上，你的身体是笔直的。如果你的臀部突出或臀部太靠后，你就会失去平衡。
但是当你做对了并且能够保持平衡时，你会看到你的身体应该如何保持一致以保持强壮。如果到达你的脚趾太难了，你仍然可以通过保持腿弯曲并抓住膝盖来获得这个姿势的好处。
It’s not easy, but this posture will help you notice where your weight is and help you make sure your hips are in line and your body is straight. If your hip is jutted out or your butt is too far back, you’ll lose your balance.
But when you get it right and can balance, you’ll see how your body should be aligned to stay strong. If reaching your toe is too challenging, you can still get the benefits of this pose by keeping your leg bent and holding on to your knee.
- Natarajasana（舞者姿势）
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如果做得好，看起来毫不费力，但舞者式不仅需要平衡，还需要力量，这对平衡很重要。这个姿势可以锻炼背部、腿部和核心的肌肉。
此外，要成功地做舞者式，需要保持臀部平直并面向前方，并确保一个不高于另一个。从长远来看，这种力量和适当的臀部对齐都有助于改善平衡。
When done well, it looks effortless, but Dancer Pose not only requires balance but also requires strength, which is important for balance. The pose works the muscles of the back, legs and core.
Additionally, to do Dancer Pose successfully requires keeping your hips squared and facing forward and also making sure that one is not higher than the other. This strength and proper hip alignment are both useful in improving balance in the long term.
- Virabhadrasana III（战士 III）
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这种具有挑战性的平衡姿势不仅需要站立腿的参与，还需要整个背部身体的参与，包括肩膀、背部、臀部和腿部。
最重要的是，成功保持姿势的唯一方法是感觉身体从指尖拉长到脚底，并准确了解臀部的位置并确保它们在方形平面上。
虽然您可能无法在日常生活中复制此姿势，但它会帮助您在直立时更好地保持平衡。
This challenging balancing pose requires the engagement of not only the standing leg, but the entire back body, including the shoulders, back, buttocks, and legs.
On top of that, the only way to successfully hold the pose is by feeling the body lengthen from fingertips to the sole of your foot and by knowing exactly where your hips are and making sure they’re on a square plane.
While you may not replicate this pose in your daily life, it will help you balance better when you’re standing upright.
- Ardha Chandrasana（半月式）
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半月的有趣之处在于它类似于站立，但就像你在做它时漂浮在你身边一样。
这意味着当你在半月时，你的身体应该在一条直线上，从你的脚弯曲开始，好像它压在墙上或地板上，你的臀部和肩膀应该面向墙壁和你的整个身体应该一直拉长到头顶。
如果你能在一只脚保持平衡的同时做到这一点，你会改善站立和行走的平衡。
平衡姿势可能具有挑战性，但要让自己从中获得乐趣，因为当你掌握它们时，它会非常棒。请记住，无论你在哪里练习都是完美的，你练习的越多，姿势就越容易。快乐平衡！
The interesting thing about Half Moon is that it’s similar to standing, but it’s like you’re doing it while floating on your side.
What this means is that when you’re in Half Moon, your body should be in a straight line, beginning with your foot flexed as if it’s pressing against the wall or the floor, your hips and shoulders should be stacked facing the wall and your entire body should be elongated all the way to the top of your head.
If you can do this while balancing on one foot, you’ll improve your balance standing and walking.
Balancing postures can be challenging, but allow yourself to have fun with them, because when you master them, it’s pretty awesome. And remember, wherever you are in your practice is perfect, and the more you practice the easier the postures will be. Happy balancing!
