\u201cAs we age, balance and body awareness decrease through natural age-related declines in muscle mass and joint stiffness,\u201d says yoga teacher Lauren Anderson.<\/a><\/p>\n Latest Videos FromFit&Well<\/p>\n She adds that slower reaction times become a factor too, which can make it harder for older people to catch themselves if they do lose their balance.<\/p>\n But we don\u2019t have to just accept these changes. \u201cLoss of balance isn\u2019t an inevitable part of aging\u2014it\u2019s often the result of moving less, becoming weaker and challenging ourselves less over time,\u201d she says.<\/p>\n You may like<\/p>\n Anderson tells Fit&Well that consistent yoga practice can help improve your balance and mobility at any age.<\/p>\n \u201cWith regular practice, adults can improve their balance, strength and confidence well into their 60s, 70s and beyond.\u201d<\/p>\n To get you started, Anderson suggests three accessible poses: tree pose, chair pose and supported crescent lunge.<\/p>\n \u201cTree pose is one of the best exercises for improving single-leg balance, ankle stability, core strength and proprioception\u2014the body\u2019s awareness of where it is in space,\u201d says Anderson.<\/p>\n \u201cThese skills play an important role in reducing fall risk and improving confidence during everyday activities like climbing stairs or walking on uneven ground.<\/p>\n What to read next<\/p>\n \u201cChair pose can help with lower-body strength in the glutes<\/a>, quadriceps <\/a>and core <\/a>while reinforcing functional movement patterns needed for standing, climbing stairs and sitting down and standing up repeatedly.\u201d<\/p>\n Supported crescent lunge \u201ccan help you build lower-body strength while improving hip mobility, balance and core stability,\u201d says Anderson.<\/p>\n \u201cMany adults lose hip mobility with age, which can shorten stride length and make walking less efficient. A supported version allows people to build confidence safely before progressing.\u201d<\/p>\n Here\u2019s how to do each pose.<\/p>\n 1. Tree pose (Vrksasana)<\/p>\n Image 1 of 3<\/p>\n Tree pose<\/p>\n (Image credit: Lauren Anderson)<\/p>\n Tree pose using support<\/p>\n (Image credit: Lauren Anderson)<\/p>\n Tree pose with eyes closed<\/p>\n (Image credit: Lauren Anderson)<\/p>\n Sets: 2-3 Time: 20-30sec each side Rest: 20-30sec<\/p>\n How to do it:<\/p>\n Stand next to a wall or chair (for support if you need it) with a straight back and your feet hip-width apart.Take a moment to notice the pressure points in your feet and distribute your weight evenly between them.Slowly shift your weight onto your right foot, lifting your left heel. Focus your gaze on one fixed point to help maintain your balance.Leaving the toes of your left foot on the floor, rotate your left knee out to the left so that your left heel rests against your right ankle. If comfortable, you can slide your foot higher up your right shank.Place your hands wherever feels most comfortable, eventually aiming to have your palms together in front of your chest or raised overhead.Hold this position, breathing steadily.Repeat on the other side, then rest before starting the next set.<\/p>\n Make it easier: Keep your fingertips on a wall or sturdy chair for support.<\/p>\n Make it harder: Try closing one or both eyes.<\/p>\n 2. Chair pose (Utkatasana)<\/p>\n Image 1 of 3<\/p>\n Chair pose<\/p>\n (Image credit: Lauren Anderson)<\/p>\n Chair pose with support<\/p>\n (Image credit: Lauren Anderson)<\/p>\n Chair pose with foot raise<\/p>\n (Image credit: Lauren Anderson)<\/p>\n Sets: 3-5 Time: 15-30sec Rest: 30sec<\/p>\n How to do it:<\/p>\n Stand upright with your feet hip-width apart.Bend your knees and hinge at your hips, pushing your butt back, as if beginning to lower onto a chair. Keep your chest up and your weight in your heels.Raise your arms if comfortable, or keep your hands at your sides or your palms together at chest level.Hold this position, breathing steadily.Press through your heels to stand, and rest before beginning the next set.<\/p>\n Make it easier: Sit back against a wall or use the wall as support for one or both hands.<\/p>\n Make it harder: Lift one or both heels, or raise one foot a few inches off the floor for several breaths.<\/p>\n 3. Crescent lunge (Ashta chandrasana)<\/p>\n Image 1 of 3<\/p>\n Crescent lunge<\/p>\n (Image credit: Lauren Anderson)<\/p>\n Supported crescent lunge<\/p>\n (Image credit: Lauren Anderson)<\/p>\n Kneeling supported crescent lunge<\/p>\n (Image credit: Lauren Anderson)<\/p>\n Sets: 2-3 Time: 20-30sec each side Rest: 20-30sec<\/p>\n How to do it:<\/p>\n Stand side-on to a wall with one hip resting against it.Step your left foot behind you, making sure both feet are pointing forward.Bend your right knee while keeping your left leg as straight as possible.You can use the hand closest to the wall for support, if needed.Hold this position, breathing steadily.Press through your front heel to return to standing.Repeat on the other side, then rest before starting the next set.<\/p>\n Make it easier: This pose can be made easier by starting with a kneeling position or by placing a chair under your front thigh.<\/p>\n CATEGORIES<\/p>\n![\"Woman](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/09\/JH2SjtnR8tMMm6fgPRE5Pb-1280-80.jpg\")
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