There are so many types of yoga and I encourage you to try as many as you can with as many teachers as you can, in as many places as you can. Repeat after me Change is a good thing it changes our perspective and perception so I encourage you to Stretch, Strengthen, Know and Grow your body, your mind and your balance. I know, I know, we all get used to what and who we like as teachers and where our workout takes place. I’s serious, notice how often you or others take the same place each week in class, we are creatures of habit and comfort and I am asking you to consider expanding that sphere. Just trying something as changing your place in a room can put you on the path to a very important aspect of yoga, exploring-your mind, emotions and habits as well as your body and breath. Change you place and try new classes, teachers and techniques, it will open your to learn new things about your abilities, your tolerances and your attitude (which just may be more rigid than your body and could be getting in your way of fully embracing and enhancing your practice and in aging gracefully and with confidence).
Different and challenging activities help us create a new ‘balance of being’, like closing your eyes in an asana or adding proprioceptive tricks to chair and standing poses. Stepping outside of our comfort zones (safely of course) and observing with out judging… is an important yogic skill. I’m always surprised about my own preconceived notions and find it a good lesson in self-reflection to get out of my skin or hey, just get out of my own way!
Over the last few years I have been teaching and fully enjoying ‘chair’ and ‘chair, mat, wall’ yoga classes. Oh, I sense eye rolling, and hear comments muttered under folks breath, “that’s for old people”, well studies tell us balance and proprioception begins to change at about 35 years of age, really! (Source) (https://www.askdoctork.com/why-does-balance-decline-with-age-201306054928) so it’s really important to get folks of all ages, abilities and issues out in a safe environment, moving, breathing, stretching, laughing. Chair and chair modified classes with balance, coordination and strength activities also have great application for folks with MS, Parkinson’s, joint replacement, stroke recovery and mental health challenges.
What are Balance and Coordination?
Balance and coordination skills are important in our daily activities, movements, and in the prevention of physical injury. These are skills we use our lives. Balance and fall prevention is about more than being careful.
Balance is the control of our arms and legs, as well as our torso and head. Every part of the body needs to be balanced and stable, as it plays a crucial role in the activities of sitting, standing, bending, and standing on one foot.
Coordination allows you to engage in smooth and controlled body movements. It includes using the correct speed, direction, and tensing of the body’s muscles.
Why are Balance and Coordination Important in Life?
Balance allows you to have control over your body in relation to functions, such as reaching for things in an overhead cabinet, walking up and down stairs, or lifting and moving large or heavy objects.
Coordination skills let you combine movements with balance for safety.
Balance and Coordination Training
Training and practice can improve your balance and coordination and ultimately reduce the risk of future injuries. Even beginning with simple exercises will result in immediate improvements. Balance and coordination skills are necessary for everyday tasks. Good balance skills require control of different muscles to carry out activities without falling over. Coordination skills include eye-hand coordination, bilateral coordination and smooth, controlled movements of the body.
Agility & Coordination Activities
There are a ton of tools for practicing balance; however, the most important piece of equipment you need to improve is something you already have: the floor. Any floor surface will work; just make sure you have plenty of room to move about freely.
Simple One-Leg Balancing
Lift one knee up until your leg is bent at a 90-degree angle. Hold it there for as long as possible. Don’t let your legs touch each other. Start by holding on to the back of a chair while you lift your leg and then remove your hand slowly. Begin with 15 seconds and progress to a minute.
Heel-To-Toe Walk
Walk heel-to-toe along a line marked on the floor. While you walk, place the heel of one foot directly in front of the toe of the back one.
Scarf Juggling
This activity develops hand-eye coordination, gross motor control, and the ability to visually track moving objects in the air. These skills transfer to activities that involve reaching, flexibility, and stability. Collect three small scarves or handkerchiefs.
Variation 1: Toss two scarves up in the air one at a time, catching each in the opposite hand you tossed it from.
Variation 2: Progress to three scarves at the same time – see how long you can keep up your scarves going.
Chair yoga (or any new style of yoga or gentle fitness) also creates new routines, new neural pathways, new challenges. New opens the mind and really can be quite enlightening as you use your body in a new way, you invite breath in a new way and many of the asanas (poses) require a different ‘core’ strength and awareness when done from a new platform. So, try it…. you just might like is. Below is a simple sequence you might enjoy. Feel free to try any part of it standing, just be sure to be in a safe place and use your body and good common sense, as your guide. Better yet, grab a friend and set up a few chairs in a living room for group motivation.
Another sequence to try is the following simple balance sequence. Try this at different times a day, it’s very telling. If you find your balance needs improvement and believe me we all need to be aware of this and practice if we expect improvement. As little as 10-15 minutes a day can drastically improve your balance, your proprioceptive awareness, your ability to fall, recover and prevent falls, access your core and be more confident as you enhance your body awareness in space and in your environment.
So, what is proprioception? Well, glad you asked: according to www.verywellhealth.com it’s the ability to sense the orientation of your body in your environment. Often as we age or after an injury we loose some of this ‘inner’ awareness but the good news is with regular, easy exercises it can improve, improving your life, your ease in movement, your likelihood of fewer accidents, none the less its an important step in becoming the Geddi you always wanted to be!
The following include some Balancing Exercises recommended by the Mayo clinic to improve proprioception development and challenge balance and equilibrium. According to this article balance exercises also help teach your body and brain to control the position of a deficient or an injured joint. A common example of a balance exercise that can help improve proprioception is the use of a balance board. You may need to begin holding onto the wall until you have gained a stronger sense of the intended use of the muscles in order to balance on the board. (http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/balance-exercises/sls-20076853)
Exercises While Closing the Eyes
As you become stronger, you can gain the ability to inform and trust your muscles to perform standing activities with the eyes closed. This enhances the communication between the brain and the muscles so that you are able to perform activities properly without watching the movement take place.
Strengthening Exercises
Knee strengthening exercises like leg presses, squats and lateral movements with the arms are examples of ways that you can help establish the connection between muscle fibers by building strength. As you build strength in the muscles, the brain begins to understand the request of this strength more and more. As strength builds, it helps improve proprioception awareness with the mind and body and also allows you to continue/hold a movement or action in place far longer with proper form.
Plyometric Movements and Drills
Exercise involving coordination and movement patterns can greatly enhance the kinesthetic awareness. Vertical jumps, running figure-eight patterns, change of direction drills and crossover walking are other routines that help establish the connection between muscles and nerves. As you are asking the body to perform certain movements, it trains the brain to respond to these movements. Over time, it becomes easier to perform these exercises without much thought as a natural connection becomes a part of the routine.
Here’s a few Proprioception Training Exercises to try:
Table Top-Using a mat to protect your knees, get on all fours on the floor in table top position. Make sure the back is flat and the neck is aligned with the spine.
While looking at the floor, raise and extend your right arm and your left leg at the same time. Keep a tight core. Hold for 3–5 seconds and repeat on the other side. Do 10 reps on each side.
Advanced: Hold for 20 seconds with eyes closed. Really focus on a tight core and perfect balance keeping the arm and leg parallel to the floor.
Single Leg-Stand with feet hip distance apart. Raise your right knee to a 90-degree angle and hold for 3–5 seconds. Return foot to the floor and repeat 5 times on each leg. You may need to hold onto the wall or a chair at first. Work towards not needing the extra support.
Advanced: Perform this exercise with eyes closed, no support and holding for 10 seconds, 10 times on each leg.
Crossover Walk (Karoake)-Stand with feet hip-distance apart. Begin walking to your right crossing your left leg over the right, then back to starting position. Continue stepping sideways in a constant motion for about 15 yards. Repeat in the other direction, 5 times each direction.
Advanced: The advanced option is the same but much faster and with a high knee raise as you cross over the leg, naturally twisting the hips back and forth while moving and crossing over in the same direction. Repeat in the other direction for 25 yards, 5–10 times each side.
I am also a big fan of Feldenkrais and Alexander Technique. These techniques can also enhance your awareness of balance and proprioception, Check out these 7 balance improving and fall preventing exercises lead by Feldenkrais practitioner Cynthia Allen.
or take it from two of my favorite you tube physiotherapists, Bob and Brad, just do me a favor and check in with your core, your posture and of course safe surroundings.