Balance is defined as knowing where your body parts are in three-dimensional space, and it is required for every movement we make. You need balance to walk, and it forms our foundation to build strength, flexibility and endurance. Good balance is also the key to good posture and helps us avoid injuries when performing everyday movements and physical activities. Photos by Chris Hunt, Atlanta Journal-Constitution
Knee lift/book balance
BEGINNER
Shift your weight to stabilizing leg, place opposite foot just in front of you and lift the heel off the floor. Remember to keep your abdominals pulled in tight and breathe.
INTERMEDIATE
From beginning position lift knee to your hip line or just above, slowly lift arms to your side no higher than shoulder height.
ADVANCED
From intermediate position lift your arms so that they are above your head and bring the palms of your hands together (optional).
Side leg lift
BEGINNER
Shift your weight to stabilizing leg, place the opposite foot out to the side and point your toe. Remember to keep your abdominals pulled in tight and breathe.
INTERMEDIATE
Same as above but lift your leg to the side.
ADVANCED
From intermediate position raise your leg higher. Your shoulders should be parallel to the ground and your torso will shift slightly to the side to center your body.
Back leg lift
BEGINNER
Shift your weight to stabilizing leg and place the opposite foot behind you. Imagine that your feet are on a set of railroad tracks.
Simply follow one track back so that your feet remain shoulder or hip distance apart.
Lean slightly forward on your front leg.
INTERMEDIATE
From beginning position lean forward about 45 degrees and lift the leg behind you.
ADVANCED
From intermediate position lean forward at about a 90-degree angle, back leg lifted.
Tips
Focus on a spot in front of you and concentrate on the movements of your body.
Lift your shoulders so they are stacked on top of your hips and abdominals are pulled in tight with a slight tuck in your pelvis and a slight bend of the stabilizing leg.
Begin by balancing for 10 seconds and work your way up to one minute for each pose.
Do these poses anywhere: in the bathroom while brushing your teeth, during a commercial break when watching TV or while cooking dinner.
Lisa Kiely is certified group fitness trainer and leisure services director at Park Springs retirement community in Stone Mountain, Ga.
