Standing Practice For Balance & Stability

This short standing practice is designed to cultivate stability, balance, and a deeper connection with your body through mindful movement and breath.

Together, we'll explore simple standing movements that awaken the legs, improve balance, and help you feel rooted from the ground up. As the practice unfolds, you'll be invited to move with awareness, finding steadiness not only in the body but also in the mind.

Rather than ending in Śavāsana, we close with a minute of standing stillness, allowing you to experience the quiet strength, presence, and balance you've cultivated throughout the practice.

This session is perfect when you need a quick reset, want to reconnect with yourself, or simply wish to begin or end your day feeling centred.

Transcript

Welcome, My name is Suha and today we are going to move into quick standing movements for grounding and balancing. So let's get started coming onto your mat. Placing your feet hip-width distance. Now with a big breath in, As you inhale, Take both the arms up. And come, Lift the heels and come onto your toes. Exhaling bringing the hands down He is. Aaaaanything. Lifting the arms, Lifting the heels. Mmmmmmmmm. Annnnnnd. . . Huh. One more time, Inhaling. And thanks Shake it out. Okay this time interlock your fingers take your palms Take your arms up above the head. And now coming onto your toes, We will walk. On our toes Stay with the breath. You can walk along the mat or just around in the room. Lift the leg. Place it. We are walking on our toes. The heels are lifted. One more breath And now release, Release the arms. This time bring your arms forward. And move on to your heels. Now we will walk on the heels activating The heels. Big breath in and full breath out. Release. Shake it out. Okay, This time. . . What we are going to do is inhaling, Taking both the arms up. As you exhale, You will lift the right leg. Bring the arms down and see if you can get your nose close to the knee. Inhale and exhale. Lifting the arms, Exhaling, Same leg, Right leg. And. . . Ahhhh. Mmm. Mmm. And. . . Out. One more time. And hang. Now change. Inhale, Taking the arms up. This time ground from the right leg and lift the left. An excuse. Hmm. Oh. And. Heart. Two more times. Out. And exhale. Release. Again, Shake it out. Okay this time we are grounding from the left leg Inhaling here and as we exhale we are moving in warrior three. Mmm, Honey. Coming back up, Exhaling, Extend the right leg back, Bring the body forward. Easy and nice, Just the beginning. Stay balanced. And stay with the plot. Two more times, Inhaling, Come up. Exhaling, Move forward. And. . . And exit. Shake it out, Let's change. We go for the left leg, Grounding from the right leg. And hand. As you exhale, Tilt forward. And he'll come back up. Exhale. Placing your palms on the waist will help you to be more stable. More grounded. You will notice one leg balances. Better. Then the other. Two more times. And him. Come back, Release. Shake it out. And now. . . Opening the legs wider. Pointing the toes. Outside 30 degrees 45 degrees whatever feels good to you towards the edges of the mat Now here, You can bring your palms forward, Your arms forward. Inhale. And as you exhale, We will move into Goddess. Inhaling, Come up. Excellent. Pen. Two more times and. . . Exhale Keep your tailbone tucked in. Now we will stay here for five breaths. Keep the chest lifted. Grounding from both the feet. One more breath. Inhale and come back up. Shake it out. Cool let's quickly go for one more movement the same movement combining this time So as you inhale, Taking both the arms up. Exhaling. Bring the right leg up. Inhale, Arms up, Exhale, Take the right leg back Warrior 3 And he'll come back up. Exhale, Right leg. And. Warrior three, Inhale. One more time on the same leg. Exhale. And. Hmmmm. Now inhale, Come back. Now we change the length. Exhaling, Left leg up. Inhale. Exhale. And. . . Hmm. One more time. Release. Shake it out. Now we will go for tree pose. Pritchassin. Shifting the weight to your left leg. Inhale and placing the right foot and the inner tie. Inner left thigh pressing into the thigh lock your gaze at a point this will help you to be more stable Stay with the breath. And enjoy the activation of the standing legs. And the hip opening of the right leg. Stay dull. Three more breaths. You are doing great. You can allow the arms to find its flow, Its movement. And release. Check it out. Now shift the weight to the right leg. Lock your gaze and place the left foot on the right inner thigh. Stay with the breath. Again, You can allow the arms to move. Let them be where it feels comfortable. 3 more breaths here. Release. Shake it out. Now quickly, Let's go for some. Finger and palm movements, Bringing your palms forward, Your arms forward. Flick, Flick, Squeeze and release the fingers. Three, Doodle. One now we go for wrist movements Allow the breath to be a flow. Other way round. Shake it out. Okay, Let's close just with a minute. And standing in stillness. Close your eyes. Relax the shoulders. Grounding from both the feet. Pull the kneecaps up. Align the pelvis, Tuck your tailbone in and allow the bread to flow. You can roll your shoulders back once and drop them down. Take a few moments to notice on how you're feeling. Feel your feet. The contact of your feet with Mother Earth. One more big breath in. And a full breath in. With a smile, You can open your eyes. Clap for yourself. Amazing. It was a beautiful short practice. Thank you very much for being here and see you again.