Balance can be incredibly frustrating if you can’t hold a simple standing balancing pose for even a few breaths. Think about balance as a coordination between your feet, your core, your eyes, and your breath, rather than a test of strength and will. Rather than trying to hold completely still, think of balance as making small adjustments. The muscles around your ankles and your hips are making tiny movements to keep you on balance, and this micro movement is evidence of your body learning, not evidence of failure.
If you can’t find balance, try lessening the intensity of the pose while still holding onto the general shape. For example, in tree pose, it’s much easier to balance with the foot resting against the inner ankle or calf rather than the inner thigh. If this is still too much, try resting the toes of the lifted foot on the ground. Look at a single point at eye level to help your nervous system calm the unnecessary swaying.
Avoid holding your breath. This is a very common mistake in balancing postures, but it doesn’t help. Instead, it makes your torso rigid and prevents you from making those small adjustments that help you balance. If you find yourself holding your breath or feeling stiff, take a few breaths and lengthen your exhalation. Release your shoulders if they are hunched up towards your ears. Avoid clenching your toes. This is another common balancing mistake, but it actually makes your feet more unstable. Instead, spread your toes as wide as you can and press your weight evenly into the base of your big toe, your little toe, and your heel.
Practice a little every day. Stand on one leg for a few minutes every day, using a wall or a chair for support if you need it. Stand on the other leg for a few minutes, and take your time. Then, try standing on one leg with your eyes almost closed. This is a fun way to challenge your balance in a different way while still feeling relatively safe. Finally, come down onto both feet and pause for a moment to notice how you feel. Then, switch sides. This simple daily practice can help your body and your brain coordinate balance over time.
Sometimes you will feel balanced and sometimes you won’t, and it may not depend entirely on whether or not you practiced the day before. You may feel more tired, or more stressed, or you may be a bit dehydrated. Instead of judging whether or not you’re balanced, simply notice how your body feels. With time, the wobbly movements will become smaller and less dramatic, and you will feel more surefooted in balancing postures that challenged you before.