Phase 1 · Four Weeks With Both Feet Down

Part of the 12 Week Yoga Program for Balance Confidence

10 Minute Yoga Sequence for Feet and Balance

Ten minutes on a third day. Feet, heel raises and five sit to stands, both feet down throughout.

The short one, and it never leaves both feet on the floor. Ten minutes of foot work, heel raises and the sit to stand: the three things worth doing often rather than occasionally. It runs the whole twelve weeks unchanged.

10 min · Level 1

← Back to the full program

Wann hilfreich

A third day each week, throughout all twelve weeks. Ten minutes, barefoot, with a chair. Barefoot on a non-slip floor, never in socks, with a chair or wall within arm’s reach for anything on one leg. This program builds balance confidence and leg control. It is not fall prevention: in the only large trial that counted real falls, the yoga group had more of them, and the people most at risk were the ones who felt steadiest. Feeling steadier is not the same as being steadier.

Feet

Toes, arches and ankles, which is where balance information comes from and where it fades first.

Getting up

Five slow sit to stands. The most reliably improvable thing in this whole area.

Frequency

Three sessions a week rather than two. Small and regular beats long and occasional for this kind of work.

Ten minutes, both feet down

Feet, a side reach, five sit to stands, and a fold.

Tadasana

3 min

Berghaltung

Barefoot. Spread the toes, press the three points of each foot down in turn, shift your weight slowly in each direction.

Three minutes on the feet. It is the least glamorous part of balance work and the part that does the most.

Mehr über Tadasana erfahren

Parshva Tadasana

1 min each side

Berghaltung mit Seitbeuge

Reaching up and over, feeling the weight move into the far foot.

Moving your centre of gravity sideways on purpose.

Mehr über Parshva Tadasana erfahren

Utkatasana

1 min, five times

Stuhl

Sit down slowly to three, stand up slowly to three, five times, in front of a chair.

Slow is harder, and control on the way down is what stops a drop into the seat.

Mehr über Utkatasana erfahren

Uttanasana

2 min

Stehende Vorbeuge

Knees soft, folding from the hips, hands to the shins or a chair seat.

The hip hinge, which is what picking something off the floor should be.

Mehr über Uttanasana erfahren

Apanasana

1 min

Knie zur Brust

On your back, knees to the chest. Or seated, one knee at a time.

A small ending with a version that does not need the floor.

Mehr über Apanasana erfahren

Savasana

1 min

Totenstellung

Still for a minute, then roll to your side, sit up, and stand holding the chair.

One minute, then the slow way up.

Mehr über Savasana erfahren

Phase 1 · Weeks 1 to 4

This practice is part of a program

It belongs to Four Weeks With Both Feet Down, the first phase of the 12 Week Yoga Program for Balance Confidence. The program says how often to practise it, what comes before and after, and when to move on.

See the whole program →

Integration

One extra day a week for all twelve weeks, and afterwards. It works in a kitchen, barefoot, next to a chair.

Der Mensch hinter dieser Sequenz

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

Zum Profil →

Go deeper into the poses

Every asana in this practice has a page of its own. You will find alignment cues, what the shape actually works on, and the energetics behind it.

Open the Asana Lab

Make it yours

Keep this practice in your library, print it for the mat, or build your own sequence from all 108 asanas.

Create a free account

Alle Sequenzen

← Zurück zur Übersicht