Hello and welcome to class.
This is a short balancing practice.
All you need is your mat and make sure that.
Everywhere is clear around it,
Right?
So we're going to challenge your balance.
You want room to step without stepping on anything or tripping over anything.
So come to the center of your mat.
Ground into your feet.
Pressure at the base of the big toe.
And then the base of the little toe.
So you're gonna roll your feet in.
Pressure at the base of the big toes.
And then out.
Little toes,
Trying to make a rainbow.
At the ball of the foot.
So find equal.
Pressure,
Big toe and little toe on both sides.
And then.
With the heel,
Roll into the center of the heel.
Out to the outside of the heel.
Good,
In toward the center.
And out.
Good,
And now find that center point at the heel.
And combine that with the rainbow at the base of the big toe and the little toe.
I've got a tripod on each foot.
And then gently press your toes down.
Good,
Nice and tall through the top of your head.
Shift all your weight to your left foot.
Make your right foot light or lifted up.
You can always keep your toes on the ground.
Or you can lift higher.
Then make sure your hip isn't popping out to the side.
Bring it back to the center.
If you feel steady here,
I'm gonna offer you options to challenge your balance.
Take what works,
Leave what doesn't.
First is to move your arm.
Hi.
Low,
Asymmetrical.
Maybe swim.
You can feel your ankle doing some work there,
Maybe your hips.
Maybe you have to do a little movement at the hip,
Maybe even step out,
All good.
If you do,
Just come right back in.
Find your spot.
And then next option is to shift your gaze.
To the left And to the right.
Bye.
And low.
To the corners of the room.
And back to center.
Okay,
Let's switch sides.
All the weight onto the tripod of the right foot.
Left foot gets light or lifts.
Remember,
Keep this hip in line with your ankle.
Long through the top of your head.
And then begin to challenge yourself.
Take your arms high.
Low,
Asymmetrical,
Might start to wobble.
Swim.
Amen.
Begin to challenge your gaze to the right.
To the left.
And down.
Corner.
To corner.
Remember,
Ankle will work,
Hip will work.
All of those are great to strengthen your balance reaction.
Take your time.
And come back to center,
Both feet on the ground.
Okay,
Option to try,
Closing the eyes.
We rely heavily on our vision for our balance,
But our vestibular system and our proprioceptive awareness plays into that,
And we can strengthen those other two by taking away the visual feedback.
So,
Optional.
You will see,
It's very hard.
I'm gonna actually close my eyes.
Again,
Make sure you have lots of space around you because chances are good you're going to step out.
If you're closing your eyes,
Do so before you lift a leg.
Feel into your feet.
Visualize a spot on the wall straight ahead of you.
Slow,
Easy breath.
Don't hold your breath.
Keep breathing.
Shift all your weight to the left foot,
Right foot gets light.
Does not have to lift,
You can just explore this a little bit,
Right foot gets light,
Maybe just toes touch and you'll feel right away,
Ankle works harder.
You feel unsteady.
Things start to move.
Keep pressing the ground away with your foot,
Reaching to the ceiling with the top of your head and imagining that visual spot with your eyes.
You step out,
All good,
Come back in.
One more slow breath here.
And switch,
Right foot comes down.
All the weight.
Into the right foot,
Left foot gets light.
Take your time.
Feel your way into this.
Left foot gets lighter and lighter.
Maybe it lifts.
But you've taken away the visual input.
Now it's all about your body communicating where you are in space.
To sharpen your balance.
Waddling is good.
And go working hard.
Hip movement,
Stepping,
All of that.
You might find one side is easier than the other.
One more breath.
And then back to center and open your eyes.
Okay,
Good times,
Yeah?
Now come back to the back of the mat.
We're done with eyes closed.
I'm gonna show you a little balance flow that you can add into your day anytime.
Okay,
Standing at the back of the mat,
Lock your gaze in on a visual point.
Tripods of both feet.
Breathe into the low ribs.
Exhale,
Soften.
All the way to your left foot.
Turn your right knee out for tree.
Toes can stay on the ground,
Foot can come on the leg,
Whatever you're feeling.
Add whatever tree branch.
You'd like?
And then step forward onto your right foot.
Sweep your arms back for warrior three or airplane.
Your toes can stay on the ground or they can get light.
If you want to hinge at the hip,
Lengthen through the top of the head,
Come as close to a T.
As you want.
Slow breath in,
Single leg mountain.
Step forward,
Right arm under,
Wrap arms or just grab opposite shoulder.
Take your right leg over the left.
For eagle.
Just a couple of breaths here.
And back up.
Single Leg Mountain.
Step back with your right foot.
Your right foot becomes the base of support and then sweep your left leg back.
Into Warrior 3.
And then land.
Back in tree.
Good,
Both feet on the mat.
And then we'll do the same thing on the right side.
Haul the weight to the right foot,
Turn your left knee out.
Tree.
Arms wherever you want.
Step forward.
Sweep it back.
Your version of airplane.
So you can keep toes on the ground or you can come toward a T.
For warrior three,
Top of the head forward,
Heel back.
Single leg mountain.
Step forward,
Left arm under,
Wrap hands or grab opposite shoulder.
Eagle,
Left leg over.
Hips back.
Couple of breaths here.
Single leg mountain.
Step back.
Left foot becomes the base,
Right foot flies.
Airplane.
Right foot lands.
Left foot comes back.
Tree.
Good,
Come back to center.
Use this class anytime you could use a little balance boost,
And I hope to see you again soon.
Thank you for joining me.
