How to Get Better Balance from a Yoga Therapist
If you’ve ever found yourself wobbling on one foot and wondering, Is my balance supposed to be this terrible?—you’re not alone! Balance is one of those physical skills that tends to decline when we don’t use it regularly. Our bodies, efficient as they are, sometimes let go of unused abilities a little too quickly. But don’t worry! There’s a lot you can do to improve your balance at any age or ability level.
A range of factors can affect your balance, including:
- Issues with your vestibular system (the inner ear system responsible for balance)
- Muscle weakness or tightness
- Past injuries or surgeries
- Chronic pain
- Stress and fatigue
The good news? Balance can improve with intentional effort! Working on balance (and addressing the underlying factors that affect it) can yield meaningful progress over time.
Tips for Building Better Balance
1. Wobbling Is Normal
Wobbles are part of the process. When you wobble, your body and brain are communicating to stabilize you—it’s how they learn to do it better next time.
2. Start Where You Are
Progress comes faster when you challenge yourself just enough to grow, but not so much that you feel overwhelmed. Use a wall, a chair, or any stable object for support if needed. Working with outside support is not “cheating”—it’s smart!
3. Incorporate Variety
A well-rounded approach to balance includes:
- Eye movement exercises (yes, your eyes are part of your balance system).
- Strength and mobility work for your feet, legs, and hips.
- Balance practice in a range of positions, like standing, kneeling, or even sitting. BONUS: Don’t discount the power of postures with two feet on the ground that challenge your balance!
Why Balance Fluctuates
It’s also worth noting that balance isn’t static. You might find it easier to balance on one leg than the other or notice better balance on some days compared to others. Stress, tiredness, and other factors can influence this. And guess what? That’s completely human.
Sitting and Standing: A Surprising Health Indicator
You may have seen a news story or social media post about a test involving sitting, then standing up from the floor without using your hands as a predictor of longevity. While it’s not as simple as “stand-sit-stand = long and healthy life,” this ability does reflect key aspects of your health like strength, mobility, and overall function. These factors not only affect the length of your life, but also its quality.
If getting on and off the floor feels daunting (or isn’t a reasonable goal for you), you can still gain many of the same health benefits by working on squatting-type movements. This could mean anything from a deep squat to more functional movements like getting in and out of chairs or on and off the toilet.
If you do want to improve your ability to get on and off the floor, there are many ways to progress towards that goal while building strength and mobility along the way. And if that’s not a priority for you, focusing on squat-like movements can still improve your walking, running, stair climbing, and even everyday tasks like navigating hills or getting up from a seated position.
Ready to Get Started?
For balance improvement, check out my YouTube playlists for strengthening and mobilizing your feet and hips. If you’re interested in sitting and standing work, the video below offers variations of Utkatasana (Chair Pose), which can help you build the strength and mobility needed for these movements.
Remember, improving balance and mobility takes patience and consistency, but every wobble and movement gets you closer to your goals. Start small, be kind to yourself, and enjoy the journey!
