Though the body may not appear balanced, the weight distribution is equal.
Symmetry refers to equal distribution and balance, and symmetrical poses allow you to focus on your body as a whole. A person holding a symmetrical pose, such as standing with both feet on the floor, toes pointed forward, hands on hips, has the appearance of strength and stability. Asymmetry, however, does not mean "off balance." Instead, it refers to a lack of proportion between two or more parts of a whole. A person leaning in one direction may not appear symmetrical, but her weight distribution may compensate for her posture, so she may still be in balance. Asymmetrical poses cause you to focus on the muscles on one side of the body at a time. Experiment with both symmetrical and asymmetrical yoga poses, or asanas, to add variety to your yoga routine and increase awareness to your body's capabilities.
Instructions
Symmetrical Poses
1. Stand with your back straight, feet together and flat on the floor, toes and eyes forward to do Mountain pose, also called Tadasana. Lift and spread your toes and the balls of your feet while keeping your heels firmly on the floor. Engage the muscles of your legs, torso and neck and keep the top of your head pointed toward the ceiling. Press your shoulder blades back and allow your arms to hang at your sides with the palms of your hands facing forward. Hold this pose for 30 seconds. This is a basic, centering and calming symmetrical pose that is usually done prior to other standing yoga poses.
2. Sit with your legs extended and open at a 90-degree angle in front of you, keeping your kneecaps facing the ceiling to begin Upavistha Konasana, also known as Sitting pose. Touch your fingertips to the floor behind you and elongate your spine and feel a lift in your torso as you reach the crown of toward the ceiling. Bend forward while pressing the backs of your thighs into the floor, keeping them as stable as possible. Inhale and lengthen your spine, then exhale as you rotate your pelvis forward. Bend from your hips and walk your hands out in front of you. Repeat the sequence of inhalation and exhalation as you continue to reach forward, the goal being to touch your toes. Hold the pose for 10 to 15 breaths
3. Challenge yourself with Bridge pose. Lie on your back on a mat and slowly begin to slide your heels close to your buttocks. Bend your knees while raising your pelvis toward the ceiling. Place your hands, palms down beside your head keeping the top of your head on the mat. Arch your back to move your body into the shape of a bridge. This pose will give both sides of your body equal tension.
Asymmetrical Poses
4. Sit on your heels in the center of your mat and tuck a folded towel under the right side of your buttocks to begin Bharadvajasana, also called Seated Twist. Shift to the right, placing your right buttock on the towel and keeping your left buttock off the floor. Sit upright, face forward and place your fingertips at your sides a few inches away from your pelvis. Slowly drop your left sitting bone while pulling your shoulder blades back. Maintain your head directly over your spine but keep the muscles in the back of your neck soft. Reach behind you with your right hand and place it on the floor. Twist slowly to the right. Repeat on the other side.
5. Try Trikonasana, or Triangle pose. Place your feet about 4-feet apart and turn your right foot out 90 degrees so your toes are pointing to the right. Turn your left foot in about 20 degrees. Bend your right knee until it is directly over your heel. Your right thigh should be nearly parallel to the floor. Slowly inch the left heel backward while straightening the right leg. Stretch your arms out to your sides and bend to the right while you reach your right hand down your right leg and extend the left hand straight up toward the ceiling. Hold triangle pose for ten breaths.This pose may have the effect of building strength and steadiness, according to "Yoga Journal," while you balance the effort between your arms, legs and torso to stay even and upright. Repeat this asana on the opposite side.
6. Do Side Plank pose, also called Vasisthasana, to strengthen your arms and shoulders. Begin by getting into Plank pose -- your body should be a straight line as with the top of a pushup -- then shift your weight onto your right hand and swivel so your entire body is facing the left edge of your mat. Your right leg should be on top of your left leg. Lift your right arm perpendicular to the floor while engaging your abdominal muscles. Keep your body in a straight line. You may put your right knee on the mat with your right foot behind you to ease weight on your right wrist. Hold this pose for five breaths, then repeat on the other side.
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