Chair version of Cat & Cow Pose
Chair Reverse Squats
Chair Stretch for the Front of the Hip
Chair Pigeon Pose
One of the questions I get asked most frequently is, “I have horrible balance, what can I do to improve it?” My first suggestion is to free up your feet through rolling. We want our feet to move as we go over uneven surfaces. If they are stiff or the shoes we are wearing are stiff, the mobility will have to come from somewhere else in the body like the knees or hips.
Once the feet are a little warmer and moving better, work on the joints in your feet with the inchworm exercise.
Then begin to strengthen your arches with the next two videos.
Finish your foot care regimen with exercises for your calves and hamstrings. Not only will you see an improvement in your balance if practice regularly, but you may experience less low back and hip pain as a bonus!
I love seeing all our your smiling faces in class each day! Practicing in a group with a teacher to offer guidance, and challenge you has its benefits. Community and connection is one of the most important components, as we age, to living a vital and full life.
However, my hope as a yoga educator is to inspire you to also have a home practice. Yoga is a practice of self reflection and without quiet time alone to listen, tune in, and explore we are missing a valuable opportunity to reap all the benefits yoga has to offer. A home practice is something you can do once, twice, or a few times a week to balance your group classes.
Tips to begin:
- Dedicate a space in your home and time on your calendar (time/place where there are no disturbances) – this can be inside or outside. Pick a spot where you can fit your mat and a little room around the four sides so you can reach, move, and twist. Have everything you need for your practice – block (or book), strap (bath rope tie), blankets, bolsters (pillows), and eye pillow (facecloth)
- Start in seated, child’s pose or reclined and take a moment to connect to your breath and your intention
- You do not need an hour (or more) to practice, it will be easier to succeed if you plan to spend 10-20 minutes on your mat. Remember a little goes a long way.
- Tailor your practice to fit your life – focus on shoulders & neck after spending the afternoon on the computer; a back & hip practice after a long trip (car/plane), a restorative practice to prep for a restful sleep. Remember the more you practice the more you will intuitively know what your body and mind need.
- Incorporate what you love from a group class into your home routine…imitation is the sincerest form of flattery!
- Fold forward, back, side, twist, and turn upside down (could be down dog or legs up the wall) for a full practice