Balance & Steadiness

Stand with feet hip-width apart near a counter or wall for light support.

1. Shift your weight slowly onto one leg without lifting either foot.
2. Pause, then shift across to the other leg.
3. Keep gliding side to side smoothly for the cued time.

• Stand tall - no leaning from the waist.
• Both feet stay flat on the floor.
• Use fingertip support only as needed.

Stand tall beside a counter or wall with fingertips resting on it for balance.

1. Shift your weight onto one leg and lift the other foot just off the floor.
2. Hold steady for the cued time, using the lightest touch of support you need.
3. Lower the foot and reset before the next hold.

• Stand tall with hips level.
• Lighten the fingertip support as balance allows.
• Fix your eyes on a point ahead to steady yourself.

Stand tall and rest your gaze on a fixed point on the wall ahead of you. Place one foot directly in front of the other so the heel of the front foot lines up just ahead of the toes of the back foot, both feet on one imaginary straight line. Let your arms rest by your sides or lift them slightly for balance. Stay within reach of a wall or chair if you'd like something to steady you.

1. Inhale — settle your weight evenly between the front heel and the back toes, pressing both feet into the floor.
2. Exhale — lengthen up through the crown of your head and draw your navel gently inward to stack your torso over your narrow base.
3. Hold the position, keeping your gaze on your fixed point and breathing steadily. Let small ankle adjustments keep you centered.
4. To finish, step your feet back to hip-width, then switch which foot leads and repeat.

• Keep both feet on one straight line, front heel close to back toes.
• Rest your gaze on a single fixed point ahead to hold steady.
• Keep your shoulders level and stacked over your hips; avoid leaning toward the front foot.
• Reach a hand toward a wall or chair if needed until you feel settled.

Stand tall at one end of a clear, straight path with your feet together and your weight even. Draw your shoulders down and lengthen through the crown of your head. Pick a fixed point ahead at eye level to rest your gaze on. Stay within arm's reach of a wall or counter if you'd like a steadying option.

1. Inhale — step your right foot forward and place the heel down directly in front of your left toes, both feet tracking along one straight line.
2. Exhale — shift your weight smoothly onto the front foot, pressing evenly through the sole.
3. Step your left foot forward and set its heel just ahead of your right toes, keeping the same straight line.
4. Continue stepping heel to toe, keeping your gaze on your fixed point and letting each step settle before you take the next.

• Keep your eyes on a fixed point ahead rather than looking down at your feet.
• Land heel first, then roll onto the foot with control before shifting your weight.
• Keep your steps along one straight line, front heel close to back toes.
• Let a hand trail along a wall or counter if needed until each step feels steady.

Sit toward the front of a sturdy chair or bench with your feet flat on the floor, roughly hip-width apart and drawn slightly back beneath your knees. Sit tall with your chest lifted and your arms crossed over your chest or reaching forward.

1. Inhale — hinge forward slightly from your hips, bringing your nose over your toes to load your weight into your feet.
2. Exhale — press through your heels and mid-feet to stand up fully, extending your hips and knees.
3. Inhale — bend your hips and knees to lower yourself back down with control until you are seated again.

• Shift your weight forward before you rise so your feet carry the load.
• Press through your heels and keep your knees tracking over your toes.
• Lower with control rather than dropping into the seat.
• Keep your chest lifted and your spine long throughout.

Stand tall with your feet hip-width apart and your weight balanced over the balls of your feet. Rest a hand on a wall or chair for balance if you like. Keep your legs straight without locking your knees.

1. Exhale — press through the balls of your feet to lift your heels, rising up as high as is comfortable.
2. Pause briefly at the top with your ankles fully extended.
3. Inhale — lower your heels back down with control to the start.

• Rise straight up through the balls of both feet.
• Pause at the top rather than bouncing at the bottom.
• Lower slowly and with control.
• Keep your ankles steady so they do not roll outward.