Maintaining balance and mobility may not always be at the forefront of your mind, but it should be an important focus in your fitness routine. Research indicates that a lack of balance can increase the risk of mortality. Loreta Medoniene, a 60-year-old YogaSix instructor from Florida, understands the importance of balance and shares seven effective balance exercises she incorporates into her daily routine.
Medoniene has been practicing yoga for 25 years and has 13 years of teaching experience. Balancing poses are always a part of her teaching sequences and personal practice. She believes that balance is a fundamental skill that we learn from a young age, as so many daily activities require some form of balance – from getting out of bed, to putting on clothes, to walking, running, and climbing stairs. Maintaining balance becomes even more crucial as we age and our senses weaken.
Here are the seven balance exercises recommended by Medoniene:
1. Tree Pose: Start in mountain pose, shift your weight to your left foot, and lift your right knee up toward your belly button. Open your right knee to the side, elongate your spine, and hold for several breaths. This pose strengthens and stretches various parts of the body, particularly the ankles, knees, and legs. It is also a hip opener.
2. Eagle Pose: Begin in mountain pose and cross your right arm under your left. Put your weight on your left foot and raise your right knee toward your belly button. Twine your right thigh over the left and hold for several repetitions. Eagle pose improves peripheral vision, massages abdominal organs, and stretches outer hips and shoulders.
3. Balancing Half Moon: Start in Warrior II pose on your right side. Transition your weight onto your right foot and place your right hand on the floor outside your foot. Raise your left leg until it's parallel to the ground and hold for a few breaths. Balancing half moon pose is expansive and strengthens various parts of the body, including the ankles, knees, legs, abdomen, and spine.
4. Twisted Balancing Half Moon: Begin in mountain pose and lift your left knee. Hinge your torso forward, parallel to the ground, and place your hands on the floor or on a block. Twist your torso toward your right leg, reaching your right arm to the sky. Twisted balancing half moon pose releases stuck energy, strengthens the lower body, and improves flexibility and digestion.
5. Warrior III: Start in mountain pose, shift your weight to your right foot, and raise your left leg backward until it's parallel to the ground. Extend your arms or rest them on a block for support. Warrior III strengthens multiple areas, including the ankles, knees, legs, arms, abdomen, and spine.
6. Chair Pose on Tiptoes: Begin in mountain pose, bend your knees, and raise your arms overhead. Lower your hips as if sitting on a chair and lift your heels. Chair pose strengthens the feet, pelvic floor muscles, glutes, legs, and spine.
7. Boat Pose: Begin seated and lift both legs off the ground, extending them toward the ceiling. Find your balance while keeping your core engaged and breathing steadily. Boat pose strengthens the abdominal muscles, hip flexors, adductors, and supports the lower back.
By incorporating these balance exercises into your fitness routine, you can improve your mobility and prevent injuries and falls. Work on finding your center of balance and enjoy the benefits of increased stability in your everyday activities.
