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.
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. One rule runs through every move, inhale to prepare, exhale to steady and hold. It’s taught step by step in Pilates for Beginners →; everywhere after, it’s simply understood. 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.
Stand on One Foot
8–10 sets
30 sec each
Move 2 →Standing Knee Lift
8–10 sets
20–30 sec each
Move 3 →Tree Pose
8–10 reps
20–30 sec each
Move 4 →Reach to the Clock
8–10 sets
a few each side
Move 5 →Toe Rises
8–10 reps
10
Move 6 →Sit to Stand
8–10 reps
8–10
Move 7 →Kneeling Gate Pose
Hold 30–45 sec each side
~30 sec each side
Move 8 →Dancer’s Pose
8–10 sets
15–20 sec each
Move 9 →Eyes Closed, Near Support
8–10 reps
a few sec
Move 10 →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.
The Way · by Gina Santangelo · ginasantangelo.com · Learn each move at ginasantangelo.com/movement