Move // Balance

Sharpen coordination and spatial awareness through precision-based movement and stillness in motion.

Strengthen proprioception, postural control, and clarity of mind as you refine your relationship with space — how you move through the world.

Focus your intention.

"Life is a balance between holding on and letting go."
— Rumi

Sequence

Warm Up (5–7 min)

Nervous system tuning + proprioceptive foundation

  • Alternate Nostril Breathing – 1–2 min

  • Standing 3D Rib Expansion – 1- 2 min

    • Inhale into the right ribs → exhale gently

    • Inhale into the left ribs → exhale gently

    • Inhale into all directions — front, sides, and back → exhale and soften

  • Single Leg Weight Shifts (eyes closed optional)

  • Lift Right Foot – Balance (eyes closed optional)

  • Lift Left Foot – Balance (eyes closed optional)

  • Calf Raises × 10–15

  • Tiptoes Hold (30 sec) (eyes closed optional)

    • → Tiptoe with Right Foot Lift

    • → Tiptoe with Left Foot Lift

Standing Flow (10–12 min)

Light, lifted, and rooted

  • Tree Pose – Hold 1 min each side

  • Half Moon Pose – 30 sec each side

  • Standing Splits – Slow descent

    • Low Lunge after each side

  • Downward → Dog Child’s pose → Tabletop

  • Kneeling Side Kicks – 6–8 reps each side

  • Child’s pose

Core + Coordination Flow (15–18 min)

Balance between control, strength, and rhythm

  • Headstand (tripod or supported) – 1 min max

  • Peacock or Prep – 3 attempts

  • Crow Pose

  • Rolling Like a Ball × 6

  • Open Leg Rocker × 4

  • Headstand (tripod or supported) – 1 min max

  • Jackknife × 3

  • Scissors + Bicycle (slow tempo)

  • Shoulder Stand – 1 min

  • Plow Pose – 5–8 breaths

Cool Down (5–8 min)

Integration + recalibration

  • Happy Baby

  • Shavasana – 3–5 min

  • (Optional: Guided visualization — floating in sky, held by space)


Additional Modalities & Classes

  • Chair Pilates

    Exercises like going Up Front, Going Up Side, Pull-Ups, and Reverse Swan.

  • Balance Drills + Props

    Single-leg work, closed-eye drills, wobble boards, or BOSU balls to strengthen stabilizing muscles and train reactive balance.

  • Hatha Yoga

    Hold movements for extended periods..

  • Tai Chi

    Slow, intentional movement training for dynamic balance, proprioception, and inner calm.

  • Gymnastics / Acrobatics

    Handstand progressions, cartwheel prep, beam work, and tumbling basics to develop coordination, spatial awareness, and full-body control.

  • Feldenkrais Method

    Rewires movement patterns and enhances proprioception through micro-movements and neuromuscular awareness.