7 Moves for Better Balance | Yoga Warm-Up & Standing Poses at Home, Yoga Workout at Home

Hi, my name is Ashley and today we'll be working on our balance. I'll start with a balance warm up and then we'll do some yoga balances. You don't need anything for this routine so let's go ahead and get started. If you're not in a place where you can do this video with me right now, go ahead and add the video to your watch later and join me whenever you can. Alright you guys, I'm going to start with a little balance warm up. Let's put our heels together and we'll go one leg at a time. I'm going to put my toe to my knee just like this. And we're gonna go knee in, knee out, knee in, knee out. You can put your hands on your hips. You can put your arms in second. You can put them on your head, anywhere that feels comfortable, or you can just leave them out to second, help you balance. So let's go. Toe to knee. I'm gonna put them on my hips. And out, and in, and out, and in, and out. Keep your gaze straight. Other side. And in, and out, and in, and out. Out, in and out, other side, again, in and out, in and out, in and out, switch legs, in and out, in and out, keep balance, alright, shake it out, shake it out. We're just going to keep getting a little harder and harder as we go. So next, let's do little leg swings. I'm going to start on the side, again, heels touching each other, hands on the hips. I'm going to keep a slight bend in the knee that's swinging, and we're basically just going to swing front, swing back, or you can use your arms to counterbalance. Join me whenever you'd like. If you're feeling fierce, you can lift your leg a little higher. Keep that core solid. Nice, you guys. All right. Other side. Six, seven, eight. Swing it up. And up. Keep the core solid. Don't move. Keep the balance. Six, seven, eight. Shake it out. Shake it out. All right, you guys. Let's do a little bit of mobility. Like I said, getting a little harder as we go. So I'm going to go ahead, opposite arm as leg, as if you have like a weight. And I'm just going to tap and up. Not actually tap, but try to get parallel to the floor. Leg out and up, down and up. Go as slow as you need. This one is definitely a little bit harder. Keeping that bottom leg solid. Two more, one more. Awesome you guys other side. Opposite arm, let's go. And out, and in, out, and in, and in, out, in. Couple more, and in. Last one. Wow. You'll be able to tell right away which side needs a little bit more balance than the other. Maybe like your equilibrium is off. Okay, you guys. Let's go on to our tiptoes now. We're going to go ahead and just do some calf raises and just try and hold at the top to see how our balance is doing today. So let's go. You can put your arms in first. You can put your arms on your hips. I'm going to leave them here or you can put them out. Five, six. Up and hold, down, hold, down, hold it longer, hold, hold, hold, down, repeat, up, down, and up, down, hold it this time, 1 and 2 and 3, back down again, up and down, up and down, hold it longer, hold it, hold it, hold it, and down again, up and down, up. And down. Hold it longer. Hold. And hold. And hold. And hold. And hold. Shake it out. Alright. Next. This again is more coordination. We're going to go on our tiptoes, hold it in balance, and change our arm positions while we're on our tiptoes. Now, it's okay if you fall out or if you get a little off balance. Just correct yourself, see where your weight shifted, and just correct your core and center and try again. All right, you guys, let's do it. Shake it out, shake it out. All right, relevé up on your tiptoes. Now, let's change the arms, change the arms. change the arms change the arms change the arms and change oh hold it change change and down shake it out that was fun okay we're gonna do that one more time you guys we're gonna do that one more time when i say change you don't have to necessarily copy me you can make it creative okay let's try it one more time up onto those tiptoes and change and change change Change the arms. Raise your arms. Change the arms. Change the arms and down. Shake it out. Shake it out. Nice you guys. All right. All right. I think it's about time that we can get into some poses. Now the poses are actually really relaxing and maybe not even as hard as some of these warm-ups. So I know you're gonna do amazing. All right. Let's start heels touching. And let's go into tree pose. So this one is a classic yoga pose. It's going to be your heel coming as far up as you can get it, just like this, and you're going to make sure that it's pressing against the opposite leg. Press your palms together and hold. All right you guys, we'll do one leg and then the other side and we'll try to make it a little harder the second time. Alright, let's go. Heels together. Grab that ankle. Bring it up as far as it can go, add some pressure, palms together, and breathe. In, in, in, can you release the arms up and around, bring them back together, reverse it, back together. Alright, lower that. Nice you guys. See, that one wasn't so hard. It'll get harder, but let's try the second side. Heels together, shoulders down, relax. And grab that ankle, bring the foot up high as you can get it, add some pressure on the opposite leg, and breathe. Gentle gaze, don't look around, core tight, shoulders relaxed. Can we open the arms and bring them back to center? Reverse the arms, bring it back to center. Breathe it in, shake it out, shake it out. Nice, you guys, that was awesome. Let's make it a little bit harder now, and I'm going to do what I call the ballerina pose. This one, I'll show you from the side. I'm going to go, let's do this side first. I'm going to go as if I'm just stretching out my calf. You can also switch it so that your palm is facing the outside, as you can see here. Or you can keep it so your palm is facing in. So from here, think of it kind of like A little seesaw. The further you go forward, the more the leg has to lift up. So again, grab it like you're stretching out your calves. As you pull up with the back, your arm's going to be forward and you're going to tip like a little teapot. So put pressure into your back hand, lean it, lean it, lean it, and stop where you're comfortable. Alright, that's the pose. We're going to breathe and hold it. You can try to kind of work with how far over you want to go. But if you've never done it before, just a little bit and see where you can go from there. So, feet together. Grab that leg. Arm up. Gently seesaw it over. Breathe. Soft gaze. One more breath. And release it. Shake it out, shake it out. Nice, you guys. Let's do the second side. And as you can see, the more you press against that hand with your back leg, the more your weight and the balance lean forward. That's why the more you go up, the more you have to lift your chest and counter that weight. So let's try it again. Second side, lifting the leg like I'm stretching out my calf. I'm going to lift my arm up, and as my leg goes up, my arm goes down. And hold. Breathe it in and out. Okay, one more breath. And relax it down. Nice you guys. Shake it out. Shake it out. Shake it out. All right, those were a little bit of balance exercises that you can use to strengthen your balance. Thank you Thank you so much for practicing with me today And if you liked the outfit I wore in today's video be sure to check out the shelf below to purchase one for yourself And don't forget to check out more videos in my series. 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