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5 Quick Ways to Improve Your Balance

Printed in Sweat Equity Magazine

We often hear the word “balance” and think of the seemingly impossible goal of achieving that smooth transition between work, home, family, fitness, healthy eating, and so on (good luck with that!). But equally important is the simple ability to stand still on your own two feet. Many of my senior yoga students have told me that the greatest benefit they’ve received from the consistent practice of yoga is the CONFIDENCE that comes with feeling steady. They’ve taken up skating on the canal with their grandchildren and other activities that they’d either stopped or not even considered.

Losing our ability to balance starts as early as age 50 and steadily declines from there. So, what’s the big deal? Moving into our 60s, compromised balance or being unsteady on one’s feet, is a primary reason for falling. Falls account for a large percentage of hospital admissions and the aftermath of a fall can greatly decrease our quality of life going forward. A simple injury, like a pulled hamstring, can take months and even years to recover from, let alone a broken hip.

Albeit a natural process of aging, theoretically, there are things we can do to stop the momentum and even reverse the loss already incurred. Naturally, yoga is at the top of this list.

5 Ways to Improve Your Balance:

1. Stand on One Leg

You can do this brushing your teeth, washing dishes, watching TV, or even standing in line at the bank!

2. Have a Seat

Get into and out of your chair (or even more challenging, get off the couch!)—without using your hands.

3. Do the Sobriety Test

Walk heel to toe for 20 paces in a straight line, as though you’re walking on a balance beam. Repeat the same but go backwards.

4. Close Your Eyes

With feet together, big toes and heels touching, close your eyes and stand still for 20 seconds.

5. Get (Un)Comfortable!

Stand on a cushion or less steady surface. Maintain your balance without wobbling for up to 1 minute. Challenge yourself even further by standing on the balls of your feet!

Doing yoga to improve balance also enhances strength, coordination, and self-confidence!

  • Standing poses build strength in the legs, helping to support your torso if catching yourself from falling.

  • Increased flexibility allows for longer strides, which means greater mobility, range of motion, and a wider foundation in balance postures.

  • Transitioning between poses and a full sequence of postures improves proprioception, coordination, and core strength–all of which both strengthen and are strengthened by, you guessed it–better balance!.

This mini yoga sequence will strengthen your legs, enhance coordination, and aid to improve your balance. Hold each posture for strength and flexibility, and transition smoothly between the asanas. For maximum benefit and increased endurance, repeat the flow 3-6 times.

While you aspire to achieve a equanimous dose of work, pleasure, and play, why not build strength and stamina along the way!

Want to learn some more? Check out these 9 Unconventional Ways to Boost Your Balance in any Yoga Pose!


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