Movement · Strong Bones
Standing Tandem Stance Balance
The Work · Move 12 of 15
Starting position
Stand next to a wall or counter for safety. Place one foot directly in front of the other, heel-to-toe.
Hold 30–45 sec
Breath — Slow, relaxed breathing
How to do it
With weight even between both feet, slowly turn your head left and right, or shift your weight gently forward and back without moving your feet. Switch feet.
Keep in mind
Keep your spine tall and eyes at room level; use a light finger touch only if you start to wobble.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →