Appendix 4

Balancing Exercises

1. Tree pose

Initial position:tree pose

Stand straight with hands folded in Namaste position (palms touching each other in front of chest).

Steps:

Shift weight on your right leg, and lift left leg to touch right thigh as high up as possible. Toes of the bent leg should point straight to the floor. Lift both hands upwards and stretch. As you gain a better sense of balance, you should be able to do both these steps simultaneously. Hold position for 10-30 seconds before reverting to initial position. Repeat on other side. This will complete one rep of Tree pose.

Reps: 3 on each side

Sets: 1

Important notes:

  • Make sure your bent knee is not folding forwards. It should be stretched on the side creating a tension in the groin area.
  • Breathe normally.
  • Instead of folding hands and lifting them up above the head, you can use support of wall or chair.

Read Tree Pose (Vrksasana) for further details.

2. Mountain pose

Initial position:mountain pose

Stand straight with hands on the sides and feet 3- 5 inches apart. Spread your toes and sole to holdthe ground firmly relaxing, and acquiring as much surface area of ground as possible.

Steps:

Gently lift your arms sideways forming an angle of 20 degrees on both sides, lift and push your body upwards. As you balance your weight on the balls of your feet, you should feel a tension in your ankles and knees while your lower back tightens. Hold the position for 10-30 seconds and revert to the starting position.

Reps: 3 on each side

Sets: 1

Important notes:

  • Breathe normally.
  • You can use support of a wall or chair initially.

Read Mountain Pose (Tadasana) for further details.

3. Balance Walk

Initial position:balance walk

Raise arms to sides, shoulder height and stand straight.

Steps:
Choose a spot ahead of you and focus on it to keep you steady as you walk. Walk in a straight line with one foot in front of the other, as one does on an aerial tight rope. As you walk, lift your back leg. Pause for 1 second before stepping forward. Repeat for 20 steps, alternating legs. Then do the same backwards.

Important notes:

  • Breathe normally.
  • You can use support of a wall initially.

4.Walking Heel to Toe

Initial position:heel to toe walk

Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.

Steps:

Choose a spot ahead of you, and focus on it to keep you steady as you walk. Take a step. Put your heel just in front of the toe of your other foot. Repeat for 20 steps forward and backward.

Important notes:

  • Breathe normally.
  • You can use support of a wall initially.

5. Awkward Chair pose

Initial position:awkward chair pose

Stand straight with hands on the sides and feet shoulder width apart. Spread your toes and sole to hold the ground firmly relaxing, and acquiring as much surface area of ground as possible.

Steps:

Gently lift your arms upwards, while bending knees and hips. Push your body downwards. As you balance your weight on balls of feet, notice a tension in your thighs and calves. Hold the position for 10-30 seconds and revert to the starting position.

Reps: 3

Sets: 1

Important notes:

  • Breathe normally.
  • You can use support of a wall or chair initially keeping your hands in the front.

6. Elimination pose

Initial position:elimination pose

Stand with your feet shoulder width apart and hands folded in Namaste position (palms touching each other in front of chest). Feet twisted outwards in an angle.

Steps:

Gently bend your knees, and hips. Keep bending till you can. The ideal position is 4-5 inches above floor. Your hands should be a little away from your body. Hold the position for 10-30 seconds and revert to the starting position.

Reps: 3

Sets: 1

Important notes:

  • Breathe normally.
  • You can use support of a wall from front.

Read Elimination Pose (Malasana) for further details.

7. Squats

(Refer to AE.2 Strength Exercises)

squats

8.Walking on Cobblestones /Trail Walking

walking

9. Plank pose

(Refer to AE.2 Strength Exercises)

plank

10. Standing Side Leg Lift

(Refer to AE.2 Strength Exercises)

standing leg side lift

Appendix 5Relaxation exercises

Home

Relaxation exercises

Balancing exercises

Stretching exercises

Deskercises

Strength exercises

Fitness Test

Warm up & cool down

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