by Nina

I designed this sequence for someone who fell and injured themselves, and who now that they’ve recovered not only needs to work on regaining strength and balance but also on fear of falling. So the sequence is designed to be practiced standing with the practitioners back near a wall and a chair in front of them, with the back of the chair facing them, so they can place your hands on the chair back as they move in and out of poses and any time they feel the need. 

Because the person I designed this for is new to yoga, I’m thinking they might not be used to thinking about their feet and how they are balancing on them. That new awareness alone can help with balance. But the feet are good focal point for any balance practice. So throughout the practice, I recommend keeping your focus on the four corners of your feet (the inner and outer balls of the feet and the inner and outer heels), feeling them evenly pressing into the ground. If you sense unevenness, actively press the neglected areas into the floor, feel how that change affects the rest of your body. 

I’m giving recommended timings for the pose, but you or your students should always come out early if feeling tired, shaky, or fearful.

If you’re someone working on balance and find this sequence too easy, you could always do the poses away from the wall, and practice the classic versions of Warrior 2 and Tree Pose. You can also hold the poses for longer timings, or practice with your eyes closed for a real balance challenge!  

P.S. This sequence was reviewed and approved by Baxter. So it’s doctor approved!

EASY BALANCE SEQUENCE

Mountain Pose, version 2 (block between thighs), 1 minute.

See Featured Pose: Mountain Pose for instructions.  In the pose, press the four corners of your feet into the floor and lengthen your spine upward away from that foundation. Continue to firm your thighs against the block.

Arms Overhead Pose, version 1 (keeping the block between your thighs), 30 seconds or more. 

See Featured Pose: Arms Overhead Pose for instructions.  In the pose, press the four corners of your feet into the floor and lengthen your spine and arms upward away from that foundation. Continue to firm your thighs against the block.

Mountain Pose, version 2 (block between thighs), 1 minute. 

Press the four corners of your feet into the floor and lengthen your spine upward away from that foundation. While in the pose, continue to firm your thighs against the block.  

Powerful Pose, version 2 (block between thighs), 30 seconds, if possible. 

See Featured Pose: Powerful Pose for instructions. In the pose, press the four corners of your feet into the floor and lengthen your spine and arms upward away from that foundation. Continue to firm your thighs against the block. If arms overhead is too challenging or makes you fearful, try bringing your hands to your hips instead.

Mountain pose, version 2 (block between thighs), 1 minute. 

Press the four corners of your feet into the floor and lengthen your spine upward away from that foundation. While in the pose, continue to firm your thighs against the block.  

Dynamic Powerful Pose (video), 6 repetitions if possible.  

This video has instructions. (Move
as slowly as needed, even if that means taking more than one breath in a
single round. If arms overhead is too challenging or makes you fearful,
bring your hands to your hips instead.)

 

 Mountain Pose, version 1 (no block), 1 minute. 

Press the four corners of your feet into the floor and lengthen your spine upward away from that foundation. While in the pose, continue to firm your thighs as if the block was still there.  

Warrior 2 Pose, first variation (feet closer together, hands on hips), 30 seconds, if possible.

With the chair in front of you, place hands on chair back and step your feet wide apart. See Featured Pose: Warrior 2 Pose for more instructions about moving into and practicing the pose. But as you move into Warrior 2, keep your hands lightly on the chair back. Press the four corners of both feet into the floor and lengthen your spine upward away from that foundation. If comfortable lift your arms off the chair back and bring your hands onto your hips. 

For the second side, place your hands on the chair as you shift your feet to turn to the other side. To come out of the pose, place your hands on the chair, turn your toes to face forward, and step your feet together. 

Mountain Pose, version 1 (no block), 1 minute. 

Press the four corners of your feet into the floor and lengthen your spine upward away from that foundation. Firm your thighs as if the block was still there.  

Tree Pose, version 4 (ball of the foot on the floor), 30 seconds if possible. 

Place your hands on the chair back until you’re in the pose. Once your feet are stable, if you’re comfortable, trying bringing your hands in front of your chest. To come out of the pose, if desired, first bring your hands to the back of the chair. From there, move into the second side.  See Featured Pose: Tree Pose for more instructions.

Mountain Pose, version 1 (no block), 1 minute. 

Press the four corners of your feet into the floor and lengthen your spine upward away from that foundation. Then use this pose to calm and center yourself. Bring your awareness to your breath. If it’s very fast and shallow, try to take a few slower, deeper breaths.  

Legs Up the Wall pose, version 4 (Easy Inverted Pose), with or without support under the hips, 5 to 15 minutes. 

While you’re in the pose, start by focusing on your feet and lower legs, consciously relaxing them. Then bring your awareness to your breath and feel how it moves your belly, rising on your inhalation and falling on your exhalation. See Featured Pose: Legs Up the Wall Pose for instructions.

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