Balance Routine for Seniors and Beyond

A couple of weeks ago, I shared a beginning-level balance routine to help seniors—and everyone else—hone their balancing skills. This balance routine was the first of three progressively challenging practices.

The practice below introduces an intermediate-level class balance routine.

This balance and strengthening class begins with a gentle warmup of our joints before progressing into more dynamic balancing exercises. We improve mind-body coordination by adding alternate arm and leg movements and test our single-leg balancing capability with preparatory exercises.

We then do modified versions of traditional yoga postures like Tree Pose (Vrksasana), Triangle Pose (Trikonasana), and Reverse Triangle Pose (Parvrtta Trikonasana). These not only help improve our balance but also strengthen the legs and enhance agility in our bodies.

You can do these exercises two to three times a week. Once you’re comfortable and ready to move ahead, you can practice the third-level routine.

Note: If you’re new to balance poses, please use the support of a chair or the wall, as shown in the video.

Level 2 – Intermediate Balance Routine for Seniors

Reprinted with permission from Namita Piparaiya and
Namita Piparaiya

Namita Piparaiya is a Yoga and Ayurveda Lifestyle Specialist and the founder of Yoganama. A former corporate executive, she spent over a decade, from management trainee to business head, with leading MNCs including Citibank, Aviva, and Generali before finding her true calling in Yoga.

As part of her wellness journey, she has completed over 700 hours of Yoga Alliance certified training in Hatha Yoga. She has also studied Pranayama, Ayurveda, Yoga Philosophy, and Indian scriptures from some of the most reputed institutions and teachers in India and abroad. These include courses and workshops across Oxford Centre for Hindu Studies, Cambridge Summer School, eCornell, The Himalayan Institute (USA), David Frawley’s American Institute of Vedic Studies, Chinmaya Mission, India Yoga, Paulie Zink (founder of Yin Yoga), and BNS Iyengar (Mysore). Her approach is, therefore, holistic and unique, bringing together all her experiences to build a strong connection between the body, breath, mind, and one’s inherent constitution and nature.

Namita is acclaimed as one of the leading Yoga influencers in India, with a very engaged and dedicated following across social media platforms. She has been featured and published by India Today, Statesman, The Week, Business World, Elephant Journal, Cosmopolitan, Grazia, and other leading publications in India and abroad.

Namita is an Honours graduate in Mathematics from Delhi University and has an MBA from Symbiosis (SCMHRD), Pune. An avid traveler, she visited 53 cities across 15 countries in 2019, exploring the philosophies, cuisines, and customs of different cultures. She lives in Mumbai, India.

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