Balance is something you may not actively think about on a regular basis.
However, working on maintaining andimproving your balanceandmobilityshould be a key part of your fitness routineand for good reason.
Medoniene has practiced yoga for 25 years and has around 13 years of teaching under her belt.
Loreta Medoniene
She always incorporates balancing poses in her teaching sequences and practices them herself.
“Balancing is a fundamental skill since a very early age,” Medoniene says.
Maintaining balance is crucial for performing daily tasks and preventing injuries and falls.
Loreta Medoniene
Especially as we age and our eyesight, hearing, and proprioception weaken."
Keep reading to learn all about the seven balance exercises Medoniene does for better mobility.
Tree Pose
These balance exercises for better mobility begin with tree pose.
Loreta Medoniene
Start by standing in mountain pose.
Bring your hands to your heart’s center.
Breathe out, and as you activate your hip flexors, open your right knee to your right side.
Loreta Medoniene
Then, gradually reverse the motion to repeat on the opposite side.
“Although considered a beginner’s pose, tree pose challenges everyone every time,” Medoniene explains.
“It teaches you to be present, humble, and resilient.
Loreta Medoniene
[Tree pose] implores the qualities of grace, tolerance, and endurance.
It strengthens ankles, knees, and legs, and strengthens and stretches the spine.
Besides being a balancing pose, it is also a hip opener.”
Loreta Medoniene
Breathe in, and sweep both arms up to the ceiling.
Breathe out as you circle them down, positioning your right arm under your left.
Put your weight on your left foot, inhale, and raise your right knee to your belly button.
Loreta Medoniene
Bend your left leg just a bit, and bring your right thigh over your left.
Hold the pose for five to eight reps. Return to mountain pose, and repeat on the other side.
“[Eagle pose] invokes a sense of courage and freedom,” says Medoniene.
Loreta Medoniene
[It’s a great choice] for beginners and advanced students."
Breathe in as you transition your body weight to your right foot.
Bring your right hand down to the floor, just about six inches diagonally outside your right foot.
Hold this pose for at least a few breaths, then exhale, and move into Warrior II.
Repeat on the other side.
“Balancing half moon is a] very expansive pose,” states Medoniene.
This is an intermediate pose.
Beginners can use the wall."
Twisted Balancing Half Moon
Start in mountain pose.
Place your hands on the ground or a yoga block.
ensure your hips stay square and your back leg is activated.
Stay in this position for a few breaths.
[It also] improves flexibIlity and digestion.
This is an intermediate pose.
Beginners can use the wall."
Start in mountain pose.
Bring both hands to your heart’s center.
Breathe in, and shift your weight to your right foot.
Bring your left knee to your belly button.
Extend your arms, or place them on a yoga block for support.
Repeat on the other side.
This is an intermediate pose."
Breathe in, bend both knees, and raise your arms overhead.
Put your weight on your toes, and lift your heels.
Hold this pose for a few breaths.
Then, bring your heels back down to the ground, straighten your legs, and lower your arms.
“Our core starts at our feet.
By activating our feet, we activate our deepest core and pelvic floor muscles.
Boat Pose
This list of balance exercises for better mobility wraps up with boat pose.
Lean back, bend both knees, and lift your legs off the ground.
you’re able to also place your hands beside your hips for added support.
Take five to eight deep breaths in and out as you balance in this position.
“Every time boat pose offers us a mental test,” says Medoniene.
