Balancing becomes harder as we age. Along with balance challenges comes the fear of falling and an increased risk of osteoporotic fractures. To prevent this, it is important to incorporate balance poses into your fitness routine.

Balancing can be difficult. Our ability to balance shifts daily and depends on several external and internal factors. For example, weak ankles or injuries can negatively affect balance, as can stress, fatigue, distraction, and breathing. Fortunately, balance, like any skill, can improve with practice.

Here are five balance poses you can do daily. Each includes suggestions for additional support and ways to challenge yourself as your balance improves. If you feel unsteady, stand near a wall or hold the back of a chair for extra support. Start by holding each pose for about 20-30 seconds, and as your balance improves, try to increase it to a minute or two. Enjoy!

5 Beginner-Friendly Balance Poses 

1) Balancing Mountain (Tadasana)

Balancing Mountain stretches and strengthens the arches of your feet, ankles, and legs, creating a strong foundation.

1. Stand with feet parallel and hip-width apart. Relax your arms by your sides with the palms facing forward. Inhale your shoulders up towards your ears, back, and down. Firm your abdominal muscles while lifting and broadening across your chest. Direct your gaze on a focal point (drishti) on the wall in front of you. This is Mountain Pose and the starting position for the poses that follow.

2. Next, as you inhale, press your toes into the floor as you lift both heels. Pause with heels lifted for one count. Then lower your heels back to the floor as you exhale.

3. Repeat three more times. On the final repetition, stay with your heels lifted for three breaths.

Need more support? Rest your hands on your waist or hold onto the back of a chair or wall. Don’t lift your heels as high. 

Take it up a notch: Lift your arms out to the side or up toward the ceiling as you lift your heels.

2) Tightrope Balance

Although both feet stay on the floor, this can be a challenging balance pose. Use a drishti, or gazing point to can help.

1. From Mountain Pose, step your right foot in front of your left. Your right heel will lightly graze the toes of the left foot. Rest your hands on your waist or reach them out slightly from your body to help you balance.

2. Take three slow, steady breaths as you stay. Carefully step back into Mountain Pose. Repeat placing the left foot in front of the right.

Need more support? Hold the back of a chair or lightly rest one hand on a wall.

Take it up a notch: Lift your arms higher or come onto the balls of your feet with your heels slightly elevated.

3) Balancing Star (Utthita Tadasana)

Creating this standing star shape not only works on balance, but also strengthens your legs, butt, and core.

1. Standing in Mountain Pose, open your arms to the sides, about shoulder height with your palms forward. Reach your right leg to the side so only the big toe rests on the floor.

2. Shifting your weight into your left leg, lift your right foot a few inches off the floor. Flex the right foot as you lean slightly to the left.

3. Hold this star shape for three breaths. Release your foot to the floor and repeat to the left.

Need more support? Hold the back of a chair or keep the toes of the extended leg on the floor.

Take it up a notch: Look up toward your hand on the same side as the lifted leg, or stay longer.

4) Knee-to-Chest Pose (Tadasana Pavanmuktasana)

Knee-to-Chest Pose is a great way to improve balance and strengthen the leg, hip, and core muscles.

1. From Mountain Pose, shift your weight into your right leg.

2. Lift your left knee to hip height, flexing your foot. Your arms can stay by your sides, or you can lift them slightly to the sides to help you balance. Stay for three breaths.

3. Release your left foot to the floor and pause in Mountain before repeating on the right.

Need more support? Do this pose seated in a chair. Keep your spine long and both feet on the floor. Rest your hands on your hips and engage your low belly muscles. Inhale to lift one foot. Hold for three breaths and then switch sides.

Take it up a notch: Turn your head to look towards one shoulder. Changing your focus can really challenge your balance!

5) Baby Dancer Pose (Natarajasana)

Baby Dancer Pose uses the muscles of the lower body, upper back, and core. It provides a nice stretch to the hip flexors as well.

1. Starting in Mountain Pose, bend your right knee to bring your foot behind you. Try to keep the foot flexed and your thighs parallel.

2. With your right hand on your hip, inhale the left arm overhead, aligning the upper arm with your left ear. Maintain a steady gaze as you hold this pose for three breaths.

3. Return to Mountain Pose and pause for a breath. Repeat on the left.

Need more support? Hold the back of a chair or a wall with your lower hand.

Take it up a notch: Tip your torso forward, keeping your spine long and belly engaged.

It doesn't take hours of practice to improve your balance. I recommend doing these poses at least three times a week (more if you can). The more consistently and regularly you practice, the more quickly you'll see results. Best of all, day by day, you'll gain confidence in your ability to balance.

Be well!

published 3/8/21; updated 1/25/25

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