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Movement · Standing Balance

Standing Balance

Standing Balance

The training nobody asks for — and one of the most important things you can practice. Balance is a skill you keep by using it. Do these near a counter for safety, a minute a day, most days.

Begin the practice →
11 moves · a few minutes, most days
Before you begin

A gentle lift, throughout. On every move, lightly draw up through your pelvic floor — a soft lift from the base, never a clench, while you keep breathing. New to it? Start with Pelvic Floor Foundations →

Breathe. Hold the stretches for about 5 slow breaths — that’s at least 30 seconds; if you finish quicker, you’re breathing too fast, so slow it down. For a calming anchor, try Five Finger Breathing: with a fingertip, trace up each finger as you breathe in and down as you breathe out — five fingers, five breaths.

Warm-Up

March in Place

~1 min

Move 1 →
The Work

Stand on One Foot

30 sec each

Move 2 →

Standing Knee Lift

20–30 sec each

Move 3 →

Tree Pose

20–30 sec each

Move 4 →

Reach to the Clock

a few each side

Move 5 →

Toe Rises

10

Move 6 →

Sit to Stand

8–10

Move 7 →

Kneeling Gate Pose

~30 sec each side

Move 8 →

Dancer’s Pose

15–20 sec each

Move 9 →

Eyes Closed, Near Support

a few sec

Move 10 →
Cool-Down

Forward Fold

hold & breathe

Move 11 →

Standing Balance

The training nobody asks for — and one of the most important things you can practice. Balance is a skill you keep by using it. Do these near a counter for safety, a minute a day, most days.

Warm-Up
1. March in Place · ~1 min — Stay tall and light — just enough to warm up.
The Work
2. Stand on One Foot · 30 sec each — Fingertips on the counter are plenty — you don’t need to grip. Fix your eyes on one spot ahead.
3. Standing Knee Lift · 20–30 sec each — Stand tall through the spine — don’t lean back. Draw the belly gently in to steady you.
4. Tree Pose · 20–30 sec each — Press the foot and leg gently into each other. Grow tall through the crown as you root down through the standing foot.
5. Reach to the Clock · a few each side — Only reach as far as you can stay steady. Grow the range slowly.
6. Toe Rises · 10 — Slow down the lowering — the control is what builds the strength.
7. Sit to Stand · 8–10 — Push through your heels. Slow on the way down — that’s where the strength is built.
8. Kneeling Gate Pose · ~30 sec each side — Reach up and out through the top arm — lengthen, never collapse into it. Keep the hips pressing gently forward.
9. Dancer’s Pose · 15–20 sec each — Go only as far as you can stay steady — a small lift is plenty. Keep the standing knee soft, never locked.
10. Eyes Closed, Near Support · a few sec — Always within reach of support. Build the seconds slowly, week by week.
Cool-Down
11. Forward Fold · hold & breathe — Soft knees protect your low back. Let your head be the heaviest thing.

The Way · by Gina Santangelo · ginasantangelo.com · Learn each move at ginasantangelo.com/movement