5 Easy Yoga Poses to Improve Balance

5 Easy Yoga Poses to Improve Balance
Being able to maintain your balance is one of those things that is important to be able to do, no matter your age, but especially for older adults. Learn how to improve your balance with these five easy yoga poses.

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#1 – Mountain

Begin in an upright standing position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips and legs。 Place your arms at your sides with your palms facing upward。 Engage your core and take a couple of deep belly breaths, in through your nose and out through your mouth。 Hold this position for 60 seconds。 Return to the starting position。

mountain

Mountain

Start with one set of 1 repetition for 60 seconds. The intensity of this exercise is light.


#2 – Chair

Begin in an upright standing position with your feet shoulder-width apart, maintaining proper alignment with your head, shoulders, hips and legs. Extend your arms out front. Contract your abdominal muscles then bend through your hips and knees to move into a low squat position, similar to sitting in a chair. Take a couple of deep belly breaths, in through your nose and out through your mouth. Hold this position for 30 seconds. Lower your arms down slowly as you raise back up to a standing position.

chair

Chair

Start with one set of 1 repetition for 30 seconds. The intensity of this exercise is light.


#3 – Warrior I (Lunge)

Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs。 Take a big step back with one leg, keeping your toes pointing straight ahead。 Bend your front knee and straighten your back leg。 Tighten your abdominal area and shift your hips forward as you extend your arms overhead。 Take a deep belly breath, in through your nose and out through your mouth。 Hold this position for 30 seconds。 Lower your arms down slowly to return to the starting position。 Repeat the movement on the opposite side。

warrior I (lunge)

Warrior I (Lunge)

Start with one set of 1 repetition on each side, holding for 30 seconds. The intensity of this exercise is light.


#4 – Tree

For this exercise, utilize the wall or chair for support if needed。 Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs。 Contract your abdominal muscles and shift your weight onto one foot。 Bend your other leg, rotate your knee outward and rest your foot alongside your supporting leg, either above or below the knee。 Press your palms together in a prayer position at chest-height。 Take a couple of deep belly breaths in through your nose and out through your mouth。 Hold this position for 30 seconds。 Relax to return to the starting position and repeat the movement on the opposite side。

tree

Tree

Start with one set of 1 repetition on each side, holding for 30 seconds. The intensity of this exercise is light.


#5 – Toppling Tree

For this exercise, utilize the wall or chair for support if needed. Begin in an upright standing position with your hands at your sides, maintaining proper alignment with your head, shoulders, hips and legs. Place all of your weight on one foot. Slightly bend your supporting knee and hinge through your hips. Bend until your upper body is parallel to the floor while extending your leg back and keeping your arms close to your body. Hold this position for 30 seconds. Raise back up to return to the starting position and repeat the movement on the opposite side.

toppling tree

Toppling Tree

Start with one set of 1 repetition on each side, holding for 30 seconds. The intensity of this exercise is light.

Give these five yoga poses a try and see if you don’t see an immediate improvement in your balance.

Looking for more yoga? Check out 12 Yoga Poses to Wake Up Energized and Start Your Day Off Feeling Fresh!

12 Yoga Poses to Wake Up Energized and Start Your Day Off Feeling Fresh