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Improve Your Balance With This Vinyasa Yoga Flow

Updated: Mar 9, 2023

Yoga can reduce the risk of falling and build better stability by enhancing focus, engaging muscles and increasing bone density. Practice with a video at home and read tips to improve balance.

Balancing on one leg has always been a challenge for me. I used to get anxious whenever a yoga instructor guided the class into tree pose (vrikshasana) because my roots never seemed to hold me in place. I would wobble, feel self-conscious and get frustrated. Eventually, I realized no one around me cared if I fell over because they were so focused on staying upright themselves. I shifted my perspective upside down and started to view balance poses as an opportunity to steady my mind and grow stronger for the future.

According to the National Institute of Health, “more than one in three people age 65 years or older falls each year.” Muscle weakness, bone density, foot structure and instability (among other factors) contribute to the risk of falling. Yoga improves focus, builds core and leg strength, increases bone density, engages the foot and improves stability throughout every stage of life. Plus, practicing balance can help overcome the fear of falling by learning how to catch yourself in a safer way.

You can reduce distractions by practicing at home. I filmed a vinyasa yoga flow video to help you build better balance in less than 30 minutes. Try warming up with sun salutations if you want a longer practice. Make sure you are cleared by a doctor before exercising.

Here are my top tips for improving balance and stability:

  • Hug your belly button in toward your spine to light up your core

  • Squeeze your muscles toward the midline of your body for stability

  • Try to avoid scrunching your toes

    • Press evenly through the big toe and little toe side of your foot and both sides of your heel

    • Spread your toes wide on the mat to increase the surface area of your foot on the ground

  • Stand next to a wall for stability in tree pose (vrikshasana) and half moon (ardha chandrasana)

  • Practice pressing the foot of your lifted leg against a wall with your toes pointing toward the ground in warrior 3 (virabhadrasana III) to engage your leg muscles

  • Use blocks in warrior 3 (virabhadrasana III) and half moon (ardha chandrasana) to elevate the ground

  • Focus your gaze (drishti) on an object that is not moving

    • You can choose a spot on the floor to focus on

    • You can bring your gaze to the tip of your nose

Some days you may feel more stable than others. You may also realize you can balance better on one leg than the other. It is helpful to become aware of these differences, but try not to judge them. Remember that practice makes progress. Each wobble is your body getting stronger. Send me a message in the contact form on the home page and let me know which pose you found most challenging and which pose you found most grounding. If you enjoyed the video and found the balance tips helpful, subscribe to my YouTube channel here and share with your community.

With gratitude,


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