Yoga sequence for balance and steadiness
Eight minutes of standing balance work that trains ankles, hips and attention — safe to do next to a wall.
- Time
- 8 min
- Level
- All levels
- Poses
- 8
- Goal
- Steadier feet, stronger ankles, better focus
Balance is trainable at any age and fades quickly without practice. Two minutes of it most days is enough to notice a change in a month.
Before you start
- Practise within arm's reach of a wall. Fingertip contact still trains the system.
- Pick a fixed gaze point on the floor ahead of you and keep it.
- Never place the foot on the side of the standing knee — ankle or calf only.
The sequence
Feet together, near a wall. Feel the foot adjusting constantly.
- 2. Tree, right45 sec
Foot to the ankle or calf, hips level.
- 3. Tree, left45 sec
Second side. Steady gaze, steady breath.
- 4. Eagle, right30 sec
Toes down as a kickstand if the full wrap is too much.
- 5. Eagle, left30 sec
Sit low; the strength is what keeps you up.
- 6. Half moon, right30 sec
Hand on a block, back foot pressing into an imaginary wall.
- 7. Half moon, left30 sec
Second side, chest rotating open.
- 8. Chair pose to standing10 reps
The leg strength that catches you when you stumble.
Practise it with a teacher
Sequences are a good start; a teacher watching you is better. Find a class that matches this one.