Balance Basics

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.

Stand tall with your feet hip-width apart and your weight even across both feet. Draw your shoulders down and lengthen through the crown of your head. Rest your gaze on a fixed point on the wall ahead of you. Position yourself within reach of a wall or chair if you'd like something to steady you.

1. Inhale — shift your weight onto your left foot and press it evenly into the floor, spreading through all four corners of the sole.
2. Exhale — lift your right foot off the ground, bending the knee so the foot floats just clear of the floor.
3. Hold the position, keeping your gaze on your fixed point and breathing steadily. Let your standing ankle make small adjustments to keep you centered.
4. To finish, lower your right foot back to the floor, then switch and balance on the other side.

• Keep your eyes on one fixed point ahead; a steady gaze steadies the body.
• Press evenly through the whole standing foot rather than gripping with the toes.
• Keep your hips level and stacked over the standing foot; avoid letting the lifted hip drop.
• Rest a fingertip on a wall or chair if needed until your balance settles.

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 with your feet hip-width apart and your weight even across both feet. Draw your shoulders down and lengthen through the crown of your head. Rest your gaze on a fixed point on the wall ahead. Position yourself near a wall or chair if you'd like something to steady you.

1. Inhale — shift your weight onto your left foot and press it evenly into the floor.
2. Exhale — lift your right knee toward hip height, keeping your torso tall and your standing leg stable.
3. Lower the right foot and lift the left knee, alternating in a slow, steady march while your gaze stays on your fixed point and your breath stays even.
4. Keep the rhythm controlled, letting each foot settle onto the floor before the next lift.

• Keep your torso upright and tall; avoid leaning back as the knee rises.
• Rest your gaze on one fixed point ahead to hold your balance.
• Lift each knee only as high as you can while staying level through the hips.
• Keep a wall or chair within reach if needed until your rhythm feels secure.

Start on your hands and knees in a tabletop position with your wrists under your shoulders and your knees under your hips. Spread your fingers and press evenly into the mat. Set your spine in a long, neutral line and draw your belly gently in.

1. Inhale — lengthen through the crown of your head to set your starting position.
2. Exhale — reach your right arm straight forward and your left leg straight back until both are level with your torso.
3. Reach actively through the fingertips and the back heel, keeping your hips and shoulders square to the floor.
4. Inhale — return the hand and knee to the mat with control.
5. Repeat with the opposite arm and leg, alternating with each rep.

• Keep your hips level — imagine balancing a cup of water on your lower back throughout.
• Extend only as far as you can without arching your lower back or twisting your torso.
• Move slowly and reach long rather than lifting the limbs high.
• Keep the back of your neck long by gazing down at the mat.

Stand tall in Mountain Pose with your feet hip-width apart. Shift your weight onto your left foot and find a steady point to gaze at on the floor or wall ahead of you.

1. Inhale — bend your right knee and turn it out to the side, drawing the sole of your right foot to your left ankle, calf, or inner thigh, avoiding the knee itself.
2. Exhale — press your lifted foot and standing leg into each other and bring your palms together in front of your chest.
3. Inhale — if you feel steady, reach your arms overhead, framing your head. Hold the position, breathing steadily.
4. Exhale — release your foot back to the floor and repeat on the other side.

• Press the lifted foot and the standing leg firmly into each other to steady the pose.
• Keep your hips level and squared toward the front.
• Fix your gaze on one still point to help you balance.
• Rest the foot above or below the knee, never directly on the joint.