Lesson 1
Mindful Walking
In this lesson, you will learn how to transform a simple walk into a powerful balance and awareness practice. Michael guides you through the principles of mindful walking, showing you how slowing down and bringing full attention to each step builds the body awareness that underpins safe, confident movement.
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Lesson 2
Tai Chi Walking
This lesson introduces you to Tai Chi walking, a foundational movement practice that trains weight shifting, coordination, and balance. Michael breaks down each phase of the step so you can move with control, stability, and ease — building the groundwork for all the practices that follow.
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Lesson 3
Heel Raises
Heel raises are one of the most effective exercises for strengthening the lower legs and improving ankle stability — two key factors in fall prevention. In this lesson, Michael guides you through the correct technique and breathing, helping you build the strength and confidence to feel steady on your feet.
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Lesson 4
Dragon & Tiger
Dragon and Tiger is a Qi Gong sequence that combines flowing upper body movement with grounded lower body stability. This practice develops coordination between your arms, legs, and centre — building the kind of whole-body awareness that makes everyday movement safer and more fluid.
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Lesson 5
Bouncing Ball
The Bouncing Ball practice uses gentle, rhythmic movement to develop dynamic balance — the kind of balance you need when your body is in motion, not just standing still. Michael guides you through this playful yet precise exercise to help you feel more responsive, light, and secure as you move.
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Lesson 6
Tai Chi Kick
Tai Chi Kick trains single-leg stability and hip control — two of the most important elements of fall prevention. Michael teaches you a safe, progressive approach to lifting one leg at a time, helping you build the strength and confidence to navigate real-life situations where balance is tested.
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Lesson 7
Rooster On One Leg
Rooster on One Leg is a classic balance posture that builds single-leg stability, mental focus, and body awareness simultaneously. In this lesson, Michael guides you through how to find stillness on one leg, using breath and attention to make the practice accessible at any level.
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Lesson 8
Dragon Sway
Dragon Sway introduces gentle, flowing side-to-side movement that builds lateral stability and hip mobility — often overlooked areas in balance training. This practice helps you feel more fluid and secure when moving in different directions, which is essential for navigating real-world environments safely.
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Lesson 9
Hip Openers
Hip Openers use circular, flowing movements to release tension in the hips and pelvis while building strength and mobility in the joints that support your entire structure. Michael guides you through gentle sequences that improve your range of motion and help you move with more freedom and stability.
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Lesson 10
Practical Squats
Practical Squats takes one of the most functional movements you do every day — sitting down and standing up — and teaches you how to do it safely, efficiently, and with confidence. Michael guides you through the mechanics of a safe squat to strengthen your legs, protect your knees, and reduce the effort required for everyday activities.
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Lesson 11
Fall-Proofing Your Home
This lesson guides you through the most common fall hazards in the home and how to address them. Michael walks you through a practical room-by-room approach, giving you clear, simple changes that can significantly reduce your fall risk without disrupting the way you live.
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Lesson 12
The Outside World
Moving safely outside — on uneven ground, in crowded spaces, or in wet conditions — requires a different kind of awareness than moving at home. This lesson gives you practical strategies and body awareness tools for navigating the outside world with more confidence and less risk.
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Lesson 13
Mindfulness & Mental Focus
Balance is as much mental as it is physical. In this lesson, Michael explores the connection between attention and stability and teaches you how cultivating present-moment awareness can directly improve your balance, reaction time, and ability to move safely in daily life.
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Lesson 14
Three Essential Principles
This lesson distils the core principles that underpin everything in this course — how to position your body, how to breathe, and how to use your attention to support safe, confident movement. Michael brings together the key insights from the programme into three clear principles you can carry with you into any activity.
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Lesson 15
Walking & Squats
This lesson ties together two of the most important functional movements covered in the course — walking and squatting — with a focus on real-life application. Michael guides you through combining them with breath and attention so they become a natural, safe part of your daily routine rather than exercises you only do in practice sessions.
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Lesson 16
Your Daily Practice & Next Steps
In this final lesson, Michael guides you through how to build what you have learned into a sustainable daily practice. You will leave with a simple, realistic framework for keeping your balance strong, your body confident, and your independence protected — long after the course ends.
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