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Seven Additional Poses on the Wii Balance Board

Unlocked Poses in Wii Fit with Safety Concerns and Modifications

Jul 2, 2008

Peaceful Warrior variation, taken by Alicia King,many thanks Model Melody Mayo

Clarification, modifications and safety concerns about seven of the yoga asanas presented by the Wii Fit video game.

Similar to the yoga review of the First Four Wii Fit Yoga Poses, the primary goal for this review is to clear up some important safety notes and modifications that would be mentioned by a yoga instructor, were you to try these poses in a studio.

Because the names of the yoga poses on the Nintendo Wii are frequently oversimplified, the Sanskrit names and clarifications are included here as well, in the event that Wii-Yogis should choose to research the poses more on their own.

From fifteen minutes to over three hours of play, the Wii Fit unlocks a smattering of balance games and strength exercises along with yoga poses. The middle seven poses are a little more intense, and all require the use of the Wii Fit Balance Board in some fashion.

Sun Salutation

The Wii version of a Sun Salutation or Surya Namaskara is a variation on the Series B salutation.

Players begin in Tadasana with a slight back-bend
then fold forward into Uttanasana
later rising into a version of Chair Pose or Utkatasana sometimes called "Powerful Pose" or "Lightening Bolt".

Some safety notes on the Forward Fold:

You don't need to reach your toes. As long as you are stretching the hamstrings, placing your hands on your shins is good enough.
Protect your back by keeping your head up and watching that screen! This will take pressure off the lumbar spine.

During the backbend in Tadasana, pretend you are holding a large grapefruit under your chin to protect your neck.

Standing Knee Pose

While not a yoga pose in and of itself, this asana might be used in a yoga class as preparation for any number of poses, including King Dancer (Number 7) or for Utthita Hasta Padangusthasana.

If you have trouble reaching your knee, try using a strap or belt to pull it in closer on the exhales. Don't forget to locate a dristi or gazing point that is away from the screen to increase your stability.

Change it up:

Eagle Pose or Garudasana is a single-legged balancing pose and shoulder stretch that could take this Wii Routine up a notch.

Palm Tree Pose

Talasana in Sanskrit, is a spinal stretch. You really want to focus on keeping the shoulders wide and breathing deeply to lengthen the spine.

If this pose is challenging, you may want to try keeping your feet on the Balance Board, and shifting your Center of Balance forward.

Chair Pose

Awkward Chair Pose, or Utkatasana, is most often done with the feet flat on the floor and the ankles flexed. Try this variation if the demonstrated version is too challenging.

The pelvis should be tucked down, or rolled under, to relieve pressure from the lower back. It should look as if you were sitting in a chair.

Find a gazing point up and away from the television screen to increase your stability.

Triangle Pose

In fact, this yoga pose is called Reverse Triangle, or Parivrtta Trikonasana. This is a more challenging version of Triangle, including a standing twist.

Try resting your hand on your shin if you can't reach the floor in this pose. A yoga block may come in handy for this pose. Placing a block beside the Wii Balance Board for your hand to press into may even improve your score!

Protect the neck by lifting the gaze to the hand, or turning to face your lower foot and hand. If you feel any stress or strain, try something different until it is released.

Change it up:

Extended Side Angle or Utthita Parsvakonasana is a great side stretch and hip opener that is suited for this Wii Routine, where 60% of the weight is on the front leg.

Down-ward Facing Dog Pose

The Wii Fit Balance Board is actually perhaps best equipped to help seasoned yogis with their practice of Ahdomukha Svanasana, or Down-ward Facing Dog Pose. Often, the concept of distributing the weight equally between the hands and feet is noted in yoga classes; seldom does anyone have the chance to test whether or not that is actually the case.

The pose is especially well-done where the trainer tells you to be unconcerned about the score in order to keep your head down and relaxed in the pose. This is important for the neck and back. Where the description is lacking is in the position of the hands and arms.

Hands: Spread fingers wide and point the middle finger toward the front of the Balance Board. Concentrate on pressing through the bases of the fingers and the thick pads on the palm and at the base of the thumb.
Arms: The "eyes of the elbow" or inner elbows should be spiraling forward, so they are also facing the front of the Balance Board. This will open your shoulders and make the pose easier to hold for extended periods of time without undue pressure on the arms.

If you find this pose especially challenging at first, really flex the thighs and juice the legs to draw more energy up toward your hips and off of your upper body.

Dance Pose

Natrajasana, or "King of the Dancer's Pose" is one of the more advanced poses provided on the Wii Fit. The advice that they give at the beginning of the demo - to only go as far as you can breathe easily - is actually very appropriate for all of the yoga poses on the Wii.

Change it up:

Virabhdrasana 3, or Warrior 3 is a front-focused single-leg balance that is suited to this Wii Routine.
The side-balancing half-moon pose or Ardha Chandrasana is also suitable for this pose's weight distribution. Try it with a block out in front of your mat!