Exercises
Balance exercises from yoga for steadier feet
Simple balance exercises train the feet, ankles, hips and attention together. A yoga based set is a single leg stand by a wall, heel to toe walking, tiptoe rises, knee lifts into Flamingo, Tree with moving arms, clock taps, Warrior III hinges and Chair to tiptoe, five to ten slow reps or 30 seconds each.
Balance is a skill as much as a strength. The feet sense the floor, the ankles make tiny corrections, the hips and trunk hold you steady, and the eyes and inner ear keep track of where you are. Like any skill, it responds to regular, careful practice.
Yoga is full of balance. These eight balance exercises take familiar standing poses and add movement or reps, so you practise moving into and out of balance, not only holding still. Do them barefoot, beside a wall or the back of a sturdy chair.
Who should take extra care?
Check with a doctor or physiotherapist first if you have had a fall recently, feel dizzy or lightheaded when you stand, have numbness in the feet, or are recovering from an ankle, knee or hip injury. Some medicines affect balance too, so ask if you are unsure.
Keep a hand within reach of the wall for every exercise. A hand on the wall is not cheating; it is how you learn the shape safely.
How do you do balance exercises at home?
Breathe steadily throughout and rest the gaze on one still point ahead. Work the easier side first.
- Single leg stand. Stand in Mountain Pose, feet hip width, beside a wall. Shift the weight into the right foot and lift the left foot a few centimetres. Hold for up to 30 seconds, breathing slowly, then switch. Three rounds each side.
- Heel to toe walk. Walk along a line on the floor, placing the right heel directly in front of the left toes, then the left heel in front of the right toes. Ten steps forward, slowly, with the wall beside you.
- Tiptoe rises. Stand tall with the feet hip width. Breathing in, rise onto the balls of the feet; breathing out, lower with control. Ten reps. On the last one, stay up for three breaths.
- Knee lift to Flamingo. From standing, lift the left knee to hip height on an in breath, hold for one breath, and lower on the out breath. Eight reps each side. Flamingo Pose shows the held version.
- Tree with moving arms. Come into Tree Pose with the foot at the ankle or calf, never on the knee. Breathing in, sweep the arms overhead; breathing out, bring the hands to the chest. Five slow rounds each side.
- Clock taps. Stand on the right leg, knee soft. Tap the left toes lightly forward, out to the side and behind you, returning to centre each time. Five rounds, then switch.
- Warrior III hinges. Hands on the hips, stand on the right leg. Breathing out, tip the chest forward as the left leg lifts behind you, only as far as you stay steady; breathing in, return to standing. Six reps each side. The Warrior Poses page covers the full shape.
- Chair to tiptoe. Sit back into Chair Pose with the knees over the ankles. Breathing in, rise up to standing and onto the toes; breathing out, lower the heels and sit back again. Six slow reps.
Common mistakes
- Looking down. The gaze steadies the body. Keep it on a point at eye level.
- Locking the standing knee. Keep a soft, slight bend so the leg can make small corrections.
- Pressing the foot into the knee in Tree. Place it above or below the knee joint.
- Gripping with the toes. Spread them and let the whole foot hold the floor.
- Practising when tired. Balance drops off quickly with fatigue. Short and fresh works better.
Make it easier or harder
- Easier: keep a hand on the wall or chair throughout; keep the lifted foot close to the floor; widen the stance in heel to toe walking; make Warrior III a small tilt rather than a full hinge.
- Harder: take the hand away from the wall; turn the head slowly side to side in the single leg stand; close the eyes for a few seconds only with the wall right beside you; stand on a folded blanket for a softer, less stable surface.
How is this different from a balance sequence?
The yoga balance sequence of six standing poses flows from Mountain to Dancer with five breath holds, as you would in a class. These balance exercises break the same skills into short, repeated drills you can do in a hallway. Many people use the exercises during the week and the sequence on a slower day.
Where do balance exercises fit?
Stiff ankles make balance harder, so the ankle stretches for stiff joints are a useful warm up. For older adults, yoga for seniors explains how to practise with a chair, and Eagle Pose adds a wrapped balance once the drills feel steady.
Questions
Why is balance harder with the eyes closed?
Balance draws on three sources at once: the eyes, the inner ear and the sense of position from the feet and joints. Closing the eyes removes one of them, so the body has to rely more on the other two, and the wobble grows.
Should you do balance exercises barefoot?
Barefoot on a mat or a non slip floor lets you feel the ground and use the small muscles of the feet. If you need shoes for support or a medical reason, flat, firm shoes are a sensible choice.
Is it a bad sign if one leg balances better than the other?
No. Most people have a steadier side from how they stand, walk and carry things. Practise both sides, start with the easier one, and give the other a few extra reps.
How long should a balance exercise session be?
Ten minutes is plenty for most people, and a few minutes most days tends to suit balance better than one long session. Stop when you are tired, as tired legs wobble more and make falls more likely.
How often should you do balance exercises?
Three or more short sessions a week works well for most people, and ten minutes is enough. Balance responds to frequent practice, so a minute of single leg standing while you brush your teeth or wait for the kettle counts too. Keep a wall or counter within reach.
Can balance improve as you get older?
Many people can improve their balance at any age with regular, safe practice, starting with a wall or chair for support and progressing slowly. If you have had falls, dizziness or a condition that affects your balance, check with your doctor or a physio before starting, and practise with someone nearby.